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Curtsy Lunge

Cross one leg behind the other in a lunge. Emphasizes the glute of the front leg.

BeginnerDumbbells3 × 10/side
Curtsy Lunge demonstration thumbnail — How to perform a Curtsy Lunge
GlutesDumbbells

Curtsy Lunge

Demo · Dedham Health & Athletic Complex

Verified Curtsy Lunge demonstration by Dedham Health & Athletic Complex. Click to play.

How to do the Curtsy Lunge

  1. 1Cross back leg behind
  2. 2Front knee tracks toes
  3. 3Torso upright

Benefits of the Curtsy Lunge

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Also trains quads as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services