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.
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.
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.
The Curtsy Lunge is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variety in lunge patterns. Focus on proper technique and consider starting with easier variations.
For the Curtsy Lunge, the recommended approach depends on your goals. 3 sets of 10-12 reps per leg. Rest 60s. For strength, use 6-8 reps per leg. For muscle growth, perform 10-12 reps per leg. For endurance, complete 15-20 reps per leg.
Yes, the Curtsy Lunge can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
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.