Curtsy Lunge
A lunge where one leg steps diagonally behind the other, like a curtsy. Trains the quads and glutes with extra emphasis on the gluteus medius.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Gluteus Medius
Secondary muscles
- Adductors
- Hamstrings
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart, hands on hips or holding a weight at your chest.
Step one foot back and across behind the standing leg.
Bend both knees to lower until the front thigh is near parallel.
Keep your hips and chest facing forward.
Drive through the front foot to return to standing.
Alternate sides or complete all reps on one side.
Breathing: Inhale as you step back and lower, exhale as you rise.
Coaching tips
Hips face forward
Front knee over the toes
Controlled step
Common mistakes
Twisting the hips to follow the back leg
Stepping too far across
Front knee collapsing inward
Safety notes
Keep the crossover modest if you feel strain in the front knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.