Exercise Tutorial: Curtsy Lunge

Table of Contents

What Is a Curtsy Lunge

The Curtsy Lunge is a variation of the conventional lunge where you perform a ‘curtsy’ during the lunge. What makes the Curtsy Lunge different than the conventional lunge is that it targets the Glute Medius more than the Gluteus Maximus. The Curtsy Lunge also helps to build more strength in the glute, targets the inner thigh, as well as increases stability.

How to Do a Curtsy Lunge

The Curtsy Lunge is an easy bodyweight exercise that you can perform without equipment and minimal space. Follow these steps to perform the Curtsy Lunge: 

1. Begin standing with your feet hip-width apart

2. Place your hands on your hips, or have them out in front of you- whatever is more comfortable

3. Take a step backwards with your right leg, so that it crosses behind the left leg (as if you were curtsying)

4. As your right foot makes contact with the floor, lunge down so that your left thigh is parallel to the floor

5. Push through your right foot to return to the original position. Repeat the movement on the same leg

6. Remember to keep your chest upright, and stare straight ahead when performing the Curtsy Lunge, your torso should not twist

Repeating the Curtsy Lunge on the same leg is also known as the Curtsy Lunge Pulse.

Curtsy Lunge Form

There are certain cues that you can use to help you achieve proper Curtsy Lunge Form.

• Keep your spine in a neutral position (no rounding)

• Keep your weight in the midfoot (avoid lifting the toes or heels)

• Keep your knee in line with the ankle in the stationary leg

• Keep your head up and gaze forwards

• Keep your hips square in front of you (avoid opening up the hips and rotation of the torso)

Curtsy Lunge Benefits

There are many benefits to performing the Curtsy Lunge! Some benefits include:

• Targets different muscles that the conventional lunge including the inner thigh

• Builds lower body strength and stability

• Targets the Gluteus Medius to help contribute to a rounder buttocks

Curtsy Lunge Muscles

The Curtsy Lunge engages the following muscles:

• Glute Medius

• Quadriceps

• Hip Adductors

• Calves

Curtsy Lunge Variations

TRX Curtsy Lunge

The TRX Curtsy Lunge will provide you with more stability as you perform the Curtsy Lunge. Grab the handles of the TRX in either hand. Step back until there is tension in the band. Bend your elbows and perform the Curtsy Lunge as usual. Remember to follow the proper cues when performing the lunge.

Alternating Curtsy Lunge

The Alternating Curtsy Lunge is performed the same way at the original Curtsy Lunge. The only difference is that instead of performing each rep on the same leg, you will alternate legs. For example, if you start with your right leg crossing behind the left, return to the starting position and then repeat the movement with the left leg crossing behind the right. 

Smith Machine Curtsy Lunge

The Curtsy Lunge can be progressed and performed on a Smith machine. Simply add the desired load onto the barbell, or perform the movement with the barbell alone. Place the bar on your shoulders and perform the Curtsy Lunge as usual.

The Smith machine can provide added stability and support as opposed to performing the Curtsy Lunge with a barbell alone.

Curtsy Lunge With Barbell

The Curtsy Lunge with Barbell will challenge your stability! I would recommend performing the Smith Machine Curtsy Lunge first to practice the movement with assistance, and then progress to a freestanding barbell for your next challenge.

The Curtsy Lunge with Barbell is performed the same way as the Smith Machine Curtsy Lunge. Ensure that you are keeping your torso upright and not leaning too far forwards or backwards. Take your time when you are starting out with the barbell.

Dumbbell Curtsy Lunge

To perform the Curtsy Lunge with dumbbells, follow the same instructions for the original Curtsy Lunge. The only alteration comes from holding a dumbbell in each hand. Your arms will remain relaxed at your side for the entire movement.

The Dumbbell Curtsy Lunge is a great initial progression to the original Curtsy Lunge because of the additional load you are adding to the movement.

Is the Curtsy Lunge Bad For Knees

There is some speculation that the Curtsy Lunge is bad for your knees. It’s believed that the Curtsy Lunge puts too much valgus stress on the knee and it can tear apart its ligaments. This is why it is so important to understand and pay attention to the cues and form of the Curtsy Lunge to avoid injury. A proper dynamic warm-up before performing the Curtsy Lunge will also help to prevent any injury.

As always, understand your limits and listen to your body. If pain starts to occur in the knee, take a break or reduce the load.

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