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Glutes · Intermediate

Bodyweight Slider Curtsy Lunge

Single-leg lower-body drill building leg strength, balance, and control.

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Bodyweight Slider Curtsy Lunge demonstration

Exercise overview

Training details

Glutes

Equipment

Sliders

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with one foot planted on the floor and the other foot resting on a slider.
  2. 02Brace your trunk and slide the free leg backward and diagonally behind the standing leg.
  3. 03Lower under control while keeping the front foot planted and its knee aligned.
  4. 04Drive through the front leg and pull the slider inward to return to standing.
  5. 05Complete the prescribed repetitions on one side before changing legs.

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Variations

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

Related variationBody Weight Curtsy LungeRelated variationBodyweight Front Foot Elevated Curtsy 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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