Curtsy lunge
Log this in the trackerA crossing-behind lunge that biases the glute medius and the outside of the hip.
What it is
A reverse lunge where the back leg crosses behind the front one, which puts the working hip into slight adduction and asks more of the side glute.
Muscles worked
Primary: Glutes, Quadriceps. Secondary: Adductors, Hamstrings, Core.
How to perform it
- Stand tall with dumbbells at your sides or hands on hips.
- Step one foot back and across behind the other, landing on the ball of that foot.
- Lower until the front thigh is near parallel and you feel the outside of the front hip load.
- Push back to the start through the front heel, keeping the hips square.
Common form faults
- Hips twisting to face the crossing leg. Keep both hip bones pointing forward; shorten the cross until you can.
- Front knee collapsing inward as the hip rotates. Slow down and drive the front knee out over the middle toes on the way up.
Programming
An accessory for hip strength and balance. 10 to 15 reps a side with a moderate load, after the main leg work.
Plan your training
Variations & substitutions
Frequently asked questions
- Is the curtsy lunge bad for the knees?
- Not inherently, but the crossed position asks for control. Keep the range modest, the hips square, and stop if the knee tracks inward.
- What does it work that a normal lunge does not?
- The crossing stance shifts more work onto the glute medius on the outside of the hip, which most lower-body training under-trains.