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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, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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