Curtsy Lunge (How To, Benefits & Alternatives)

The Curtsy Lunge is a lower-body exercise that targets the glutes, quads, and inner thighs by stepping one leg diagonally behind the other. It challenges balance and hip stability while putting a strong focus on the outer glutes.

This movement is a great way to add variety to standard lunges and strengthen the muscles that support side-to-side movement.

Primary Muscles Worked: Gluteus Maximus, Gluteus Medius, Quadriceps
Secondary Muscles Worked: Hamstrings, Adductors, Core (Stabilizers)
Equipment Needed: None (optional dumbbells for added resistance)

How To Do Curtsy Lunges

Step-by-Step Instructions

Set-Up:
- Stand tall with feet hip-width apart and your core engaged.
- Place your hands on your hips or hold them in front of you for balance.
Execution:
- Step your right leg diagonally behind your left leg, crossing it behind you like a “curtsy.”
- Lower your body into a lunge by bending both knees. Your front knee should stay over your front foot, not collapse inward.
- Keep your chest lifted and shoulders stacked over your hips.
- Press through your front heel to return to standing.
- Repeat on the other side, alternating legs or completing all reps on one side first.
Tips for Proper Form:
- Step wide enough behind you to keep your balance, but not so far that you lose control.
- Keep your front knee tracking over your toes—don’t let it collapse inward.
- Lower your hips straight down rather than leaning forward.

Key Benefits

Strengthens the glutes and legs with extra emphasis on the outer hips.
Improves balance, coordination, and hip stability.
Adds a lateral movement component, helping prevent imbalances common with only forward/backward training.

Modifications and Variations

Easier Option:
- Perform a shallow curtsy lunge with a smaller range of motion.
- Hold onto a wall or chair for balance.
Harder Option:
- Add dumbbells or a weighted vest.
- Add a knee drive at the top for extra glute activation and balance challenge.
- Slow down the descent to 3 seconds for more time under tension.

Common Mistakes

Front Knee Caving In: Always keep your knee aligned over your toes.
Leaning Too Far Forward: Keep your chest tall and core tight.
Stepping Too Narrow or Too Wide: Find a comfortable cross-step that challenges you without sacrificing balance.

Reps and Sets Recommendations

For Strength and Stability: 3–4 sets of 8–12 reps per leg.
For Conditioning: 2–3 sets of 20 alternating reps with minimal rest between sides.
As Part of a Glute Circuit: 2–3 sets of 12–15 reps per side with a strong glute squeeze at the top.

Curtsy Lunge Alternatives

If you’re struggling with getting comfortable doing Curtsy Lunges (or want to add some resistance) here are a couple of alternatives.

Lateral Lunge

Lateral Lunges are a simple, yet effective warm-up exercise that focuses on the glutes, quads and groin.

Take a large lateral step out to one side, push the hips back, keep the chest up and bend the knee until the thigh is roughly parallel to the ground.

Dumbbell Lunges

If you’d like to add a little resistance to your lunges you can grab some dumbbells and do Dumbbell Lunges. Instead of stepping behind yourself, step forward, drop the back knee down to just off the ground and then drive yourself back to the starting position.

Keep the chest up tall and the front knee over top of the shoelaces.