Curtsy Lunge

Technique

The curtsy lunge is a lunge in which one leg steps diagonally back and behind the other, crossing behind the front foot as if performing a curtsy. The crossed position puts the front hip into more adduction, which increases the stretch and demand on the glute of the front leg, especially its outer part. Keep the hips square to the front, lower until the back knee nearly touches the floor, and push through the front heel to return to standing.

Steps

1. Stand tall with feet hip-width apart and hands on hips or in front of the chest
2. Step one foot diagonally back and behind the other leg
3. Keep the hips and shoulders facing forward
4. Bend both knees and lower until the back knee nearly touches the floor
5. Push through the front heel to return to the start and alternate or repeat on one side

Common mistakes

• Letting the hips rotate toward the back leg
• Allowing the front knee to collapse inward
• Stepping too far across so balance becomes the limiting factor

Variations

• Dumbbell curtsy lunge holding weights at the sides
• Goblet curtsy lunge with one dumbbell or kettlebell at the chest
• Curtsy lunge to a lateral lunge combination

FAQ