Curtsy Lunge
Lunge, bodyweight, glutes and quadriceps
The curtsy lunge steps one leg back and across behind the other, then lowers into a lunge. It trains the glutes and quadriceps, with more work for the side of the glutes than a straight lunge. It suits anyone who wants a lunge variation for the glutes at home.
Setting up
- Stand tall with the feet hip width apart.
- Rest the hands on the hips.
How to do a curtsy lunge
- Step one leg back and across behind the other.
- Bend both knees and lower the back knee toward the floor.
- Keep the hips facing forward and the chest tall.
- Push through the front foot to return to standing.
- Switch legs or finish the set on one side.
Breathing. Breathe in as you step back and lower, and breathe out as you return.
Muscles worked
- Mainly
- Glutes and quadriceps
- Also
- Adductors
Common mistakes
- Hips turning to face the side. Square hips keep the work on the glutes, so face forward the whole time.
- Front knee caving in. It should track over the toes, so push it out a little as you rise.
- Stepping too far across. A huge cross step loses balance, so step just behind the front heel.
Easier and harder
- Easier
- Reverse Lunge
- Harder
- Dumbbell Curtsy Lunge
Guide
Guide
Guide
Guide
Guide
Guide
