Philadelphia residents looking for a quick, effective leg workout can try the squat‑and‑curtsy hinge demonstrated by local fitness instructor Shoshana. The move combines a traditional squat with a curtsy motion, using a hinge at the hips to target the quadriceps, glutes, and hamstrings while also engaging core stability.
How to perform the squat‑curtsy hinge
1. Start standing with feet shoulder‑width apart, hands on hips or extended forward for balance.
2. Shift weight onto your right leg and bend the left knee, lowering into a squat while keeping the back straight.
3. Perform a curtsy by stepping the left foot behind the right leg, allowing the hips to hinge forward slightly. This motion stretches the inner thigh and activates the glutes.
4. Return to standing by pushing through the right heel, bringing the left foot forward, and straightening both legs.
5. Repeat on the opposite side, alternating for a set of 10‑12 repetitions per leg.
Why the hinge matters
The hinge at the hips keeps the spine in a neutral position, reducing strain on the lower back while maximizing muscle engagement in the posterior chain. By integrating a curtsy step, the exercise also improves lateral stability and coordination—key components for everyday activities such as climbing stairs or carrying groceries.
Tips for safety and effectiveness
- Maintain a neutral spine throughout the movement; avoid rounding the back.
- Keep the knees aligned with the toes to protect the joint.
- Start with body weight only; add light dumbbells once you feel comfortable.
- Focus on controlled, deliberate motions rather than speed.
Fit it into your day
Shoshana suggests incorporating the squat‑curtsy hinge into a morning routine, a lunch‑break stretch, or a post‑work cooldown. Even a single set of 10 repetitions can activate the leg muscles and boost circulation, making it a practical addition for busy Philadelphians.
For more fitness tips from local experts, visit the 6abc.com/TodaysTip page, where weekly videos cover a range of exercises designed to keep the community healthy and active.
Original reporting: Allentown News – 6abc Philadelphia — read the source article.
