How to do the Curtsy Lunge
Primary: Glutes, Quads · also works Adductors, Core, Hamstrings. Also called: crossover lunge.
Step by step
- 1
Stand tall with feet hip-width apart and hands on your hips.
- 2
Step one leg back and across behind the other, as if doing a curtsy.
- 3
Lower until the front thigh is about parallel, keeping your hips and chest facing forward.
- 4
Push through the front foot to return to standing.
- 5
Repeat on the other side.
Coaching cues
- Hips face forward
- Front knee over the ankle
- Control the depth
Common mistakes
- Front knee collapsing inward
- Rotating the torso
- Stepping too far across and losing balance
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Curtsy Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Curtsy Lunge work?
Primary: Glutes, Quads. Secondary: Glutes, Quads, Adductors, Core, Hamstrings
How many sets and reps of Curtsy Lunge should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Curtsy Lunge?
Same movement pattern, different equipment: Lateral Lunge, Reverse Lunge, Split Squat, Banded Lateral Walk, Forward Lunge, Step-Up.
Is the Curtsy Lunge good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.