Curtsy Lunge tutorial
In a curtsy lunge you step one leg diagonally behind the other. This angle works the side of the glutes and the thighs more and also challenges your balance.
How to perform
- Stand tall with your feet hip-width apart.
- Step your right foot diagonally behind your left.
- Bend both knees and lower slowly, keeping your chest up.
- Keep the front knee in line with the toes and most of your weight on the front leg.
- Push through the front foot to return to the start, then switch sides.
Breathing: Inhale as you lower and exhale as you rise.
Key tips
- For better balance, clasp your hands in front of your chest.
- Do not sink too low; control matters more than depth.
- Hold dumbbells to make it harder.
Common mistakes
- Twisting the hips too much.
- Letting the front knee collapse inward.
- Dropping your weight onto the back leg.
Safety: If you have knee pain or poor balance, do it next to a wall or chair and shorten the range. See a doctor if it hurts.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
