Reps Only exercise

Curtsy Lunge form, muscles worked, and workout tracking

The curtsy lunge is a lunge variation in which the rear leg steps back and across behind the front leg, targeting the gluteus medius and gluteus maximus along with the quadriceps through a hip position that combines adduction and rotation. Lifters use it to hit the glutes from an angle standard lunges miss, build lateral stability for sport, and add single-leg volume with nothing but bodyweight.

Curtsy Lunge illustration

How to do Curtsy Lunge

  1. 1Stand tall with your feet hip-width apart and your hands at your chest for balance.
  2. 2Brace your core and step one leg back and diagonally behind the other, as if performing a curtsy.
  3. 3Inhale as you bend both knees, lowering until the front thigh nears parallel while keeping your chest up and hips facing forward.
  4. 4Keep the front knee tracking over the toes; do not let it collapse inward as the legs cross.
  5. 5Exhale and push through the front heel to return to standing, then repeat on the same side or alternate legs each rep.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Curtsy Lunge in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.