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Exercises/Curtsy Lunge
QuadricepsBeginner

Curtsy Lunge

A lunge where one leg steps diagonally behind the other, like a curtsy. Trains the quads and glutes with extra emphasis on the gluteus medius.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)
  • Gluteus Medius

Secondary muscles

  • Adductors
  • Hamstrings
Sets
3
Reps
8–12 per side
Rest
45–90s

How to perform

Curtsy Lunge movement

Main muscles working (thicker lines)

Starting position

Stand tall with feet hip-width apart, hands on hips or holding a weight at your chest.

  1. 1

    Step one foot back and across behind the standing leg.

  2. 2

    Bend both knees to lower until the front thigh is near parallel.

  3. 3

    Keep your hips and chest facing forward.

  4. 4

    Drive through the front foot to return to standing.

  5. 5

    Alternate sides or complete all reps on one side.

Breathing: Inhale as you step back and lower, exhale as you rise.

Coaching tips

  • Hips face forward

  • Front knee over the toes

  • Controlled step

Common mistakes

  • Twisting the hips to follow the back leg

  • Stepping too far across

  • Front knee collapsing inward

Safety notes

  • Keep the crossover modest if you feel strain in the front knee.

Details

Body parts
Quadriceps · Glutes · Hips · Lower Body
Equipment
Bodyweight
Movement
Lunge
Exercise type
Compound
Training goals
Strength · Balance · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Reverse LungeBeginner→

Similar Exercises

  • Crossover Reverse LungeBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.