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how to do curtsy lunges

Curtsy lunges step one leg behind and across the other, which works the glutes of the front leg from a slightly different angle than a regular reverse lunge. That angle adds work for the side of the hip and inner thighs, and it also challenges your balance more than a straight lunge. They suit you if reverse lunges feel steady and you want variety for your legs. The limitation is the twist at the knee: step only as far across as feels comfortable.

▶ watch curtsy lunges on the dedicated video page

primary musclesglutes, quads
also worksadductors, hamstrings
levelintermediate
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin by standing with your feet hip-width apart and your hands on your hips or by your sides.
  2. Step your right leg behind and across your left leg, bending both knees to lower into a curtsy lunge. Your front knee should be aligned with your front ankle.
  3. Push through your left heel to return to the starting position.
  4. Repeat the movement on the opposite side, stepping your left leg behind and across your right leg. Continue alternating sides for the desired number of repetitions.

how much: Start with 3 sets of 6–8 reps, alternating sides, and slow the lowering to three seconds before adding reps.

form tips from the wandelbar coaches

  • Keep your hips square to the front as the back leg crosses behind.
  • Sink straight down rather than twisting your torso toward the back leg.
  • Push through the whole front foot to stand back up.

common mistakes

  • Twisting your hips and shoulders toward the back leg — keep your chest facing forward.
  • Stepping too far across so the front knee caves in — reduce the step and keep the knee over the toes.
  • Dropping into the lunge quickly — lower in two counts and control the bottom.

make it easier or harder

easier
Hold onto a chair or wall for balance and take a shorter step behind.
harder
Do all reps on one side before switching, pausing at the bottom of each rep.
curtsy lunges: back leg crossed behind front leg, both knees bent
curtsy lunges — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats reverse lunges at the bottom: back knee just above the floor, torso upright reverse lunges pulse squats low position: thighs near parallel, arms forward, chest lifted, heels flat pulse squats

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