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Glutes · Intermediate

Bodyweight Front Foot Elevated Curtsy Lunge

Front-foot-elevated diagonal lunge for increased range, glute/adductor strength, and multiplanar balance control.

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Bodyweight Front Foot Elevated Curtsy Lunge demonstration

Exercise overview

Training details

GlutesQuadricepsAdductors

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the working foot fully supported on a low step and the other foot on the floor.
  2. 02Move the free leg backward and diagonally behind the elevated leg into a curtsy stance.
  3. 03Lower under control while keeping the elevated foot planted and your torso tall.
  4. 04Keep the working knee aligned with its toes and avoid excessive twisting through the pelvis.
  5. 05Press through the elevated foot to return to the starting position, then repeat before changing 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.

Easier regressionBody Weight Curtsy LungeRelated variationBody Weight Front Foot Elevated Reverse LungeRelated variationDumbbell Drop LungeRelated variationReverse LungeRelated variationSmith Machine Curtsy LungeRelated variationTRX 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 substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteDumbbell Front Foot Elevated Curtsy Lunge

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