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Glutes · Intermediate

Body Weight Curtsy Lunge

Diagonal reverse-lunge variation for glute and leg strength with controlled frontal- and transverse-plane alignment.

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Body Weight Curtsy Lunge demonstration

Exercise overview

Training details

GlutesQuadricepsAdductors

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet under your hips and your trunk braced.
  2. 02Step one leg backward and diagonally behind the standing leg into a curtsy position.
  3. 03Bend both knees to lower under control while keeping the front foot planted.
  4. 04Keep the front knee tracking with its toes and limit twisting through your pelvis and lower back.
  5. 05Drive through the front foot to return to standing, then repeat or change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBodyweight Front Foot Elevated Curtsy LungeHarder progressionDumbbell Drop LungeRelated variationReverse LungeHarder progressionSmith Machine Curtsy LungeEasier regressionTRX Curtsy LungeRelated variationBarbell Curtsy Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteDumbbell Lateral Lunge

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