Curtsy Lunge: How-to, Tips & More
The Curtsy Lunge is a beginner compound exercise for your glutes. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your quads and adductors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Adductors
Secondary
How to do the Curtsy Lunge
- Stand tall with your feet hip width.
- Step one foot back and across behind the other, like a curtsy.
- Lower until your front thigh is near parallel.
- Push back up and alternate sides.
Curtsy Lunge tips
- Keep your front knee over your foot.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Curtsy Lunge alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Curtsy Lunge work?
The Curtsy Lunge mainly works your glutes, with help from your quads and adductors.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Curtsy Lunge good for beginners?
Yes. The Curtsy Lunge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Curtsy Lunge?
You need bodyweight.
Add Curtsy Lunge to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon