Legs · Compound

Curtsy Lunge

A lunge with the back leg stepping diagonally behind the body that trains the glutes, including the side of the hip.

MAIN MUSCLE
Glutes
ALSO WORKS
Quads, Glute medius, Adductors
EQUIPMENT
Dumbbell
LEVEL
Intermediate
REPS
10-12
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand tall with a dumbbell in each hand at your sides, feet hip-width apart.

  2. Step one foot back and across behind the other leg, keeping your hips and chest facing forward.

  3. Bend both knees and lower until the back knee is just above the floor, with the weight on the front heel and midfoot.

  4. Push through the front foot to return to standing, then repeat or switch sides.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle of the front foot.
  • Twisting the hips and torso toward the back leg; keep them square to the front and shorten the cross-over step if needed.

TIPS

  • Start with a small cross-over step and increase it only as far as the front knee stays comfortable and stable.

QUESTIONS

Which muscles does Curtsy Lunge work?

The main muscle is Glutes. It also works Quads, Glute medius, Adductors.

How many reps should I do?

FORGE suggests 10-12 reps for Curtsy Lunge. The app adjusts sets and reps to your goal and level.

What can I do instead of Curtsy Lunge?

These train the same muscles: Reverse Lunge, Lateral Lunge.