Curtsy Lunge
The lunge that hits the side of your glutes — stability, shape, and knee-friendly strength.
Glutes (Medius), Quads, BalanceNone or DumbbellsIntermediate
Setup
- Stand tall, hands at chest or dumbbells at sides.
How To Do It
- Step one leg BACK and ACROSS behind the other, like a curtsy.
- Lower until the front thigh nears parallel, torso tall.
- Drive through the front heel back to standing; switch sides.
Breathing
Inhale stepping back, exhale driving up.
Common Mistakes
- Twisting the hips with the step — shoulders and hips stay facing forward.
- Knee wobbling inward — slow down, shorten the step.
Coach Sam's cue: Curtsy for the crown, drive for the glutes.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.