Stepping one leg diagonally behind the other as in a curtsy, this lunge variation hits the glutes and outer hips more than a regular lunge. It is a bodyweight exercise that also builds balance and coordination.
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How effective is this exercise for you?
3
Sets
12
Reps
Bodyweight
Equipment
6.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Glutes
➕
Secondary
Quads, Hamstrings
📋 How To Perform Curtsy Lunge
1
Stand tall with feet hip-width apart.
2
Step one leg diagonally behind the other, as if curtsying, lowering into a lunge.
3
Keep your front knee tracking over your toes and your torso upright.
4
Lower until your back knee is close to the floor, feeling the stretch and squeeze through the glute of your front leg.
5
Push through your front heel to return to standing, then repeat or alternate sides.
💡 Benefits of Curtsy Lunge
Targets the gluteus medius and glute max through a cross-body step, which trains hip stability that regular lunges miss. It is also a good exercise for athletes who need strong, stable hips.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps per leg, either alternating sides or finishing one side first. Step one leg diagonally behind the other, lower until the front thigh is roughly parallel to the floor, then drive through the front heel to return. Rest about 60 seconds between sets and hold light dumbbells once the bodyweight version feels easy.
⚠️ Common Mistakes to Avoid
Letting the front knee cave inward
Stepping too short so the movement is cramped
Leaning the torso forward
✅ Pro Tips
Step back and across, keeping the front knee over the toes
Drive up through the front heel to return
🛡️ Safety Notes
Hold a support if balance is tricky. Avoid it if you have knee pain, and keep the steps controlled.
