Curtsy Lunge
Also known as: curtsy squat
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Crossing one leg behind and across your body adds a lateral element most lunges lack, asking the standing hip to control a diagonal descent instead of a straight one. Bodyweight sets of 10-12 per side are plenty at first - the crossed stance narrows your base, and balance tends to give out before the legs do.
How to do the Curtsy Lunge
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
- Repeat on the other side, stepping diagonally behind and across your body with your left foot.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
Secondary
- Quads — The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Curtsy Lunge work?
The Curtsy Lunge primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Curtsy Lunge good for beginners?
Yes. The Curtsy Lunge is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Curtsy Lunge?
If you cannot do the Curtsy Lunge, try the Dumbbell Squat, the Bench Dumbbell Squat or the Kettlebell Goblet Squat. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Curtsy Lunge, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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