The curtsy lunge steps one leg diagonally behind the other, mimicking a curtsy. The crossover position bias es the glute medius and outer glute — the muscles that shape the hip’s curve when viewed from behind — more than any other lunge variation.
What it is
The curtsy lunge is a unilateral leg exercise where the lifter steps one leg diagonally behind and across the other. The bottom position resembles a curtsy — front knee bent, back leg crossed behind. The crossover geometry places direct load on the glute medius and outer hip.
Muscles worked
| Muscle | Contribution |
|---|---|
| Glute medius, glute max | ~50 % |
| Quadriceps (front leg) | ~25 % |
| Adductors, hamstrings | ~20 % |
| Core | ~5 % |
How to curtsy lunge: 5 steps
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Stand tall
Feet hip-width, **dumbbells at sides or goblet hold.**
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Cross-step back
**Step one leg diagonally behind and across the other,** foot landing outside the front foot line.
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Lower into curtsy
**Bend front knee and back knee** — back knee approaches ground.
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Bottom position
**Front knee stays over front foot, back knee just off floor,** trunk slight forward lean OK.
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Drive back up
**Push through front foot heel** to return to standing. Alternate.
How it differs from reverse lunge
- Diagonal-back step. Reverse steps straight back; curtsy crosses.
- Glute medius emphasis. The crossover engages the lateral glute strongly.
- More balance demand. Crossed foot position challenges stability.
- Lower load capacity. The awkward position caps weight.
Common mistakes
When to use this variation
Use curtsy lunges for glute medius development and hip stability work. Program 3 sets of 10-15 reps per leg. Excellent as accessory work after main squats or lunges.
FAQ
How far to cross behind?
Far enough that the back foot lands outside the line of the front foot. If too close, it becomes a standard reverse lunge.
Loaded or bodyweight?
Start bodyweight to master. Progress with dumbbells at sides or in goblet position.
Is it hard on knees?
Only if the front knee tracks inward. Keep it aligned with the front toe.
Related exercises
- Reverse Lunge: straight backward version
- Lateral Lunge: sideways variant
- Lunge: forward standard
- Glute Kickback: glute isolation
