curtsy-lunge
Stand tall with feet hip-width apart, hands on hips or clasped in front for balance. Step your right foot diagonally behind your left leg, as if performing a curtsy, keeping your chest upright.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Gluteus medius
- Quadriceps
Secondary muscles
- Hamstrings
- Adductor magnus
- Erector spinae
- Rectus abdominis
- Obliques
Target muscles
- glutes
- legs
- hips
How to perform
- 1
Stand tall with feet hip-width apart, hands on hips or clasped in front for balance.
- 2
Step your right foot diagonally behind your left leg, as if performing a curtsy, keeping your chest upright.
- 3
Lower your hips straight down until both knees are bent at approximately 90-degree angles.
- 4
Ensure your front knee tracks over your ankle and your back knee hovers just above the floor.
- 5
Push through your front heel to return to the starting position, bringing your right foot back beside your left.
- 6
Repeat on the other side, alternating legs for each repetition or completing all reps on one side before switching.
Safety & form
Train smart. Read these notes before adding heavy load.
