Overview
Curtsy Lunge is a useful movement for training several lower-body muscles at once. It can support better strength, stability, and mobility. Use it in lower-body sessions or add it to a dynamic warm-up.
How to do it
- 1
Stand with your feet hip-width apart. Hold your hands in front of your chest to help you stay balanced.
- 2
Step your left foot diagonally behind you, crossing it behind your right leg as though you were curtsying.
- 3
Lower into the movement by bending both knees until your right thigh is parallel to the floor and your left knee is almost touching the floor.
- 4
Drive back to the start by pressing through your right heel. Keep your torso upright and your chest lifted the entire time.
- 5
Repeat on alternating sides for the desired number of repetitions.
Form tips & common mistakes
Keep your chest lifted and your shoulders relaxed throughout the movement.
Engage your core muscles to stabilize your spine and pelvis.
Keep your back straight, and avoid leaning forward or rounding your spine.
Maintain a slow and controlled movement pattern to maximize the effectiveness of the exercise and reduce the risk of injury.
Benefits
Curtsy lunges primarily work the quadriceps, hamstrings, glutes, and adductors (inner thigh muscles). The diagonal motion engages these muscles in a unique way compared to traditional lunges, providing a more comprehensive lower body workout.
Performing curtsy lunges challenges your balance and stability as you move in a diagonal direction, which helps strengthen the stabilizing muscles around your joints and core.
The cross-behind motion in the curtsy lunge requires coordination and proprioception, which can help improve overall body awareness and coordination.
As a compound exercise, curtsy lunges mimic movements commonly used in daily activities, such as bending, stepping, and shifting weight, making them effective for improving functional strength and mobility.
Incorporating curtsy lunges into your workout routine adds variety and can help prevent workout plateaus by targeting muscles from different angles.
The diagonal stepping motion in curtsy lunges can help improve hip mobility and flexibility, leading to better overall range of motion in the lower body.
Like most lower body exercises, curtsy lunges are effective for burning calories and promoting fat loss, especially when incorporated into a high-intensity interval training (HIIT) or circuit training routine.
Curtsy lunges can be performed with just your body weight or with added resistance such as dumbbells, kettlebells, or resistance bands, making them accessible and versatile for various fitness levels and environments.
Muscles worked
Alternatives & variations
Frequently asked questions
Is the Curtsy Lunge bad for knees?
When done correctly with proper alignment, the curtsy lunge is safe. Ensure your knee stays in line with your toes and avoid over-rotating the torso.
Can I add weights to this exercise?
Yes. Once you’ve mastered the movement with bodyweight, hold a dumbbell or kettlebell for progression.
How is it different from a reverse lunge?
The curtsy lunge crosses the leg behind the body diagonally, increasing activation of the glute medius and adductors more than a standard reverse lunge.
How often should I do curtsy lunges?
Include them one to two times a week as part of your leg or functional training routine.