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Strength training No. 59: Move well in every direction to stay injury-free

Posted by Janine George for Strong Women Training Club

We have the capacity to move in multiple directions… we just choose not to. When we walk or run, we move in the sagittal plane – using our right and left legs to move back and forth. In an ideal world, however, we’d be able to move in all planes of motion including frontal (side-to-side) and transverse (rotating from the core). That’s how you strengthen every part of the body. This workout has us moving laterally with curtsy lunges in the Perfect Form (frontal), before getting us to squat and rotate (transverse), bicep curl and press and reverse lunge to knee raise (sagittal). Tick, tick, tick!


When we run, we rarely move laterally That might not seem like a problem but if we don’t move in various directions, certain muscles become under-active. Curtsey lunges are great for strengthening the side glutes, activating the adductors (inner leg) muscles and turning on those stabilising muscles in the ankles.

How to do curtsey lunges

  1. Stand with feet hip-width apart.
  2. Standing on your right leg, extend your left behind to point towards the back right corner.
  3. Bend the knees to go into the lunge.
  4. Straighten the legs and bring the left leg back up to standing.
  5. Repeat on the other side.