How to Do the Curtsy Lunge
The curtsy lunge steps one leg back and across behind the other, like a curtsy. That crossing angle pulls your glutes and outer hips into the movement more than a standard lunge, while the front leg still takes on plenty of quad work. It suits beginners and anyone who wants more glute and balance training.
Log every set of your Curtsy Lunge in SuperliftMuscles worked
Primary
- Glutes
- Quads
Secondary
- Hamstrings
- Abductors
How to do the Curtsy Lunge
- 1
Stand tall with feet hip-width apart, holding dumbbells at your sides if using weight.
- 2
Shift your weight onto your right foot.
- 3
Step your left foot back and across behind your right leg, keeping hips square.
- 4
Lower until your back knee nearly touches the floor, chest upright.
- 5
Keep your front knee tracking over your toes.
- 6
Push through your front heel to stand and return your foot to the start.
- 7
Complete your reps, then switch sides or alternate legs.
Form cues to remember
- Step back and across, hips square
- Chest up, front knee tracks toes
- Push through the front heel
- Slow, controlled lowering
Common mistakes
Front knee caving in
Push the knee out over your toes through the rep.
Torso leaning too far
Keep your chest tall and your core braced.
Not crossing far enough
Step deeper behind the front leg to feel the glutes and outer hip.
Losing balance
Use bodyweight only or hold a wall until you are steady.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per leg, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15 reps per leg, 45 sec rest |
Go slowly and keep the front knee stable; start with bodyweight if your knees or balance are sensitive.
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Curtsy Lunge FAQ
What muscles do curtsy lunges work?
The glutes (especially the glute medius) and quads do most of the work, with the hamstrings and adductors helping. The crossing step adds extra emphasis on the outer hip.
Curtsy lunge vs reverse lunge?
A reverse lunge steps straight back and is easier to balance. The curtsy lunge crosses behind, so it hits the glutes and outer hips more but is harder to control.
How heavy should I go on curtsy lunges?
Light to moderate. Balance is usually the limit before strength is, so use bodyweight first and add dumbbells once your reps are smooth.
