Curtsy Lunge
Primary
Glutes
Secondary
Quadriceps, Hip adductors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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For training your glutes, the Curtsy Lunge is a solid intermediate-level squat pattern movement in the compound category. Use to target the outer glutes and improve hip stability.
Everything You Need to Know About the Curtsy Lunge
The Curtsy Lunge is a intermediate difficulty exercise that targets your Glutes (gluteus medius) and Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use to target the outer glutes and improve hip stability. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting variety in lunge patterns. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Curtsy Lunge work?
Primary
Secondary
Stabilizers
Step-by-step: Curtsy Lunge
- 1
Stand tall with feet hip-width apart.
- 2
Step your right foot diagonally behind your left leg.
- 3
Bend both knees and lower into a lunge.
- 4
Your right knee should be behind your left ankle.
- 5
Push through your left foot to return to standing.
- 6
Repeat on the opposite side.
What are the best tips for the Curtsy Lunge?
Keep your torso upright.
Don't let your front knee cave inward.
Focus on glute medius engagement.
Mistakes to watch for on the Curtsy Lunge
Not crossing back far enough.
A compromised back position during the Curtsy Lunge puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Front knee collapsing inward.
Letting your knees collapse inward during the Curtsy Lunge puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Rotating the torso for optimal results.
Squatting patterns like the Curtsy Lunge load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus medius) absorb the work.
Who should do the Curtsy Lunge?
Intermediate lifters wanting variety in lunge patterns.
How to Program the Curtsy Lunge
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per leg. Rest 60s.
What are good alternatives to the Curtsy Lunge?
Lateral Lunge
Reverse Lunge
Cossack Squat
Other Variations
- Dumbbell Curtsy Lunge
- Curtsy Lunge to Lateral Lunge
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Curtsy Lunge — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with bodyweight to learn the movement.
- Ensure adequate hip mobility.