Curtsy Lunge

Muscle Groups Involved

Quads - Primary
Glutes - Primary
Hamstrings - Primary
Abs/Core - Primary

Highlights

Sit back into the squat like sitting in a chair.
Try to bring your back leg to your opposite side and not just straight backwards.
Keep your abs braced and torso upright without arching your back.
Bring your elbows forwards and underneath the weight as you squat down.
Gently place your back foot on the floor for balance. Do not use it push off.

Description

The Curtsy Lunge is a variation of the traditional lunge where one leg crosses behind the body at a diagonal angle, resembling a curtsy. This exercise primarily targets the glutes, quadriceps, and inner thighs, while also engaging the core for stability. To perform the Curtsy Lunge, start in a standing position with feet hip-width apart. Brace your core and lift your non-weight bearing leg behind you. Cross it behind your body in a diagonal motion. Bend both knees to lower your body towards the ground, ensuring your front knee stays aligned with your ankle or slightly outside of it. Lower yourself towards the ground as your lifted leg sweeps behind your body. Minimize contact with the floor. Pause briefly in the deepest part of the movement. Keep your torso upright and engage your core for stability. Push through your standing heel to return to the starting position, then repeat on the other side. Focus on maintaining proper form and control throughout the movement. Additional weights can be added to increase the challenge.

Common Mistakes

Do not allow the front knee to collapse inward, which can strain the knee j

Do not allow the front knee to collapse inward, which can strain the knee joint. Do not lean too far forward or round your back. Do not step too far back or across, which can cause imbalance and reduce effectiveness. Keep your heel on the ground throughout the exercise.

Pro Tips

Focus on driving through the hell of your front foot as you return to the s

Focus on driving through the hell of your front foot as you return to the starting position. This will help engage your glutes and hamstrings more effectively. Imagine that you are pushing the floor away with your front foot which will help maintain stability throughout the exercise.

Purpose

The curtsy lunge targets the glutes, inner thighs, and quadriceps with a un

The curtsy lunge targets the glutes, inner thighs, and quadriceps with a unique diagonal motion that adds a stretch to these muscles during the movement. This stretching action can stimulate hypertrophy by increasing muscle fiber activation and tension while lengthening the muscles, improving their appearance.

Form

If balance is a challenge, hold onto a sturdy object such as a chair or cou

If balance is a challenge, hold onto a sturdy object such as a chair or countertop to provide support while performing the curtsy lunge. Use mirrors to ensure that your hips stay relatively level throughout the exercise and to check if your back knee touches the floor.