Curtsy Lunge
The lunge that hits the side of your glutes — stability, shape, and knee-friendly strength.
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.
Programming It
Two to three sets of 8-12 per side.
Why This Exercise Works
Stepping behind and across puts the working hip into adduction, which loads the glute medius in a way a straight lunge never does. It is a real exercise rather than a fitness-class flourish — but it demands hip control, so it is not the place to start if a reverse lunge is still wobbly.
Where You Should Feel It
The outside of the working hip more than a straight lunge, plus the quad. If your knee feels unstable, the cross-over is too deep for the hip control you currently have.
Where It Fits in a Program
The lunge that hits the side of your glutes — stability, shape, and knee-friendly strength. This is main-lift work. Put it first, when your technique is still honest.
Progressing and Regressing It
To progress the curtsy lunge: hold dumbbells, or step further across. To regress it: reduce the cross-over, or hold a support for balance.
Who It's For
Anyone with glute medius weakness, which is most people who sit a lot. It demands more hip control than a reverse lunge, so it is not the place to start.
Equipment and Substitutions
Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Related Exercises
- Cossack Squat — Adductors, Quads, Glutes
- Bulgarian Split Squat — Quads, Glutes, Balance
- Step-Up — Quads, Glutes, Balance
- Reverse Lunge — Legs, Glutes, Balance
- Lateral Lunge — Adductors, Glutes, Quads
- Goblet Lateral Lunge — Adductors, Glutes, Quads
- Skater Bound — Glute Medius, Quads, Balance
- Jump Squat — Quads, Glutes, Power
Common Questions
What muscles does the curtsy lunge work?
The curtsy lunge primarily trains the glutes (medius), quads, balance.
How many sets and reps should I do?
Two to three sets of 8-12 per side.
What are the most common curtsy lunge mistakes?
Most often: twisting the hips with the step; knee wobbling inward.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the glutes (medius), quads, balance using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The curtsy lunge loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.