Curtsy Lunge
Equipment Needed
About This Exercise
A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge, similar to a curtsy motion.
How to Perform
- 1
Setup
Stand tall with your feet hip-width apart and your hands on your hips or in front of your chest for balance. Engage your core and keep your chest up.
- 2
Step Behind
Step one leg diagonally behind and across your body, as if performing a curtsy. Plant the ball of your back foot on the floor behind your front leg.
- 3
Lower Down
Bend both knees and lower your hips straight down until your front thigh is roughly parallel to the floor. Keep your torso upright and your front knee tracking over your toes.
- 4
Drive Back Up
Push through the heel of your front foot to drive back up to the starting position. Bring your back leg forward to return to standing. Alternate sides or complete all reps on one side before switching.
Form Tips
- •Keep your torso upright and your chest lifted throughout
- •Drive through the heel of your front foot to return to standing
- •Keep your front knee tracking in line with your toes — do not let it cave inward
- •Control the movement — lower and rise with intention
Common Mistakes to Avoid
- •Letting the front knee cave inward during the lunge
- •Leaning the torso too far forward instead of staying upright
- •Not stepping far enough behind, reducing the range of motion
- •Losing balance by rushing the movement instead of staying controlled
Primary Muscles
Secondary Muscles
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