Curtsy Lunge
A unilateral lunge variation that targets the glutes, quads, and adductors to build hip stability and lower body strength; commonly used to emphasize the glute medius and inner thigh.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Abs, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, hands on hips or clasped at the chest, and core engaged.
- Shift your weight onto one foot.
- Step the other foot diagonally behind and across the standing leg.
- Lower your hips until the front thigh is parallel to the floor.
- Ensure the back knee hovers just above the ground.
- Drive through the front heel to return to the starting position.
Coaching Tips
Form Cues
- Keep hips square
- Chest up
- Front knee tracks toes
- Control the descent
Breathing
Inhale as you step back and lower into the lunge; exhale as you drive back up to standing.
Tempo
3-0-1
Range of Motion
Lower until the front thigh is parallel to the floor and the back knee is close to the ground without touching.
Safety
Safety Notes
- Stop if you feel sharp knee pain
- Maintain balance before adding speed
- Keep the front heel planted
Spotting
No spotter needed; use a wall or sturdy object for balance if necessary.
Common Mistakes
- Hips twisting excessively
- Front knee caving inward
- Step too short or shallow
- Torso leaning too far forward
When to Avoid
- Acute knee injury
- Hip impingement
Flexibility Needed
- Adequate hip rotation
- Ankle dorsiflexion for depth
Build Up First
- Master basic lunge form
- Hip hinge competency
Also known as
Crossed Lunge, Diagonal Rear Lunge, Drop Lunge
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