Curtsy Lunge
The curtsy lunge is a bodyweight lower body exercise that targets the glutes with additional emphasis on the quads and hip abductors. The crossing-behind step increases lateral glute engagement and challenges balance and coordination.
How to do it
- Stand with your feet hip-width apart and your hands on your hips or extended in front for balance.
- Step your right foot behind and to the left of your left foot, crossing it like a curtsy.
- Bend both knees and lower your hips until your front thigh is nearly parallel to the floor.
- Keep your chest up and core engaged throughout the movement.
- Push through your front foot to return to the starting position.
- Repeat on the other side, alternating legs for the desired number of repetitions.
Form cues
- Keep your chest upright and look straight ahead.
- Step your back foot diagonally behind your front foot.
- Lower your hips straight down toward the floor.
- Press firmly through your front heel to stand back up.
Breathing: Inhale as you step back and lower into the lunge, then exhale as you push back up to the starting position.
Common mistakes
- Stepping too far behind, which causes balance to fail and strains the ankle.
- Leaning the torso too far forward, which shifts the work away from the glutes and onto the lower back.
- Letting the front knee cave inward, which places unnecessary stress on the knee joint.
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, abductors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 seconds
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 seconds
Build muscle
3 sets × 8–12 reps per leg, rest 60–90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or hip discomfort, ease off or choose a gentler movement like a standard step-back lunge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the curtsy lunge work?
It primarily targets the glutes, with secondary engagement in the quads and outer hip abductors.
How do I keep from losing my balance?
Focus your gaze on a fixed point ahead of you and keep your core gently braced throughout the movement.
Should my back knee touch the floor?
It can lightly brush the floor if your mobility allows, but stopping just an inch above the floor is completely fine.