Primary
Glutes
Secondary
Quadriceps, Hip adductors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
See how Curtsy Lunge could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The curtsy lunge steps diagonally behind your body like a curtsy, creating a unique angle that targets the gluteus medius and outer hip more than standard forward or reverse lunges. The crossing pattern stretches and loads the outer glute in a way other lunges miss. This makes it excellent for targeting areas standard lunges neglect.
When to use it
Use to target the outer glutes and improve hip stability.
Who it's for
Intermediate lifters wanting variety in lunge patterns.
Step your back foot diagonally behind and across your front leg as if curtsying. Your back knee lowers toward the floor while your front knee stays over your ankle. Keep your torso upright and do not let your front knee cave inward.
Also targets: Quadriceps, hip adductors
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Stand tall with feet hip-width apart.
Step your right foot diagonally behind your left leg.
Bend both knees and lower into a lunge.
Your right knee should be behind your left ankle.
Push through your left foot to return to standing.
Repeat on the opposite side.
Keep your torso upright.
Don't let your front knee cave inward.
Focus on glute medius engagement.
Program curtsy lunges for gluteus medius emphasis, as variety from standard lunges, or for athletes needing rotational hip strength. Use them for moderate reps. They pair well with standard lunges and lateral work.
Not crossing back far enough.
Changing your back position during the Curtsy Lunge can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Front knee collapsing inward.
Letting your knees drift away from the intended line during the Curtsy Lunge changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Rotating the torso for optimal results.
Squatting patterns like the Curtsy Lunge coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus medius) carries the intended load.
Intermediate lifters wanting variety in lunge patterns.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per leg. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Curtsy Lunge could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Curtsy Lunge
The Curtsy Lunge primarily targets the Glutes (gluteus medius), Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Curtsy Lunge include Quadriceps, Hip adductors, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Curtsy Lunge as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Curtsy Lunge. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Curtsy Lunge is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Curtsy Lunge include: Lateral Lunge, Reverse Lunge, Cossack Squat. These exercises target similar muscle groups as the Curtsy Lunge and can be used as substitutes based on your equipment availability, gym setup, or training preferences.