Curtsy Lunge
A lunge variation that steps one leg diagonally behind the other, adding a glute and outer-hip emphasis on top of the standard lunge pattern.
Equipment: bodyweight
How to do it
- 1Stand with feet hip-width apart.
- 2Step one leg diagonally behind and across your body, lowering your hips until both knees are bent.
- 3Keep your torso upright and your front knee tracking over your ankle.
- 4Push through your front foot to return to standing, then repeat on the other side.
Common mistakes
- Losing balance by stepping too far across the body relative to current hip mobility.
- Letting the front knee cave inward instead of tracking in line with the toes.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Curtsy Lunge safe for beginners?
The Curtsy Lunge is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Bodyweight Hip Thrust first is a reasonable place to start.
See the Bodyweight Hip ThrustWhat muscles does the Curtsy Lunge work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
How do I make the Curtsy Lunge harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.