Glutes
Curtsy Lunge
A lunge where you step one foot back and across behind the other, like a curtsy. It works your glutes from a different angle than a regular lunge, along with your quads and inner thighs.
- Works
- Glutes, quads, adductors
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with your feet hip width apart, a dumbbell in each hand at your sides.
- 2Step one foot back and across behind the other, landing on the ball of your foot.
- 3Bend both knees and lower until your back knee is just above the floor, hips and chest facing forward.
- 4Push through your front foot to stand and bring your feet back together. Switch sides each rep.
Cues
- Keep your hips facing forward; don't let them twist.
- Most of your weight stays in your front heel.
- Front knee over your toes as you lower.
Common mistakes
- Crossing too far. A big cross twists your knee and hips. Step back and just past your front heel.
- Front knee caving in. Push it out over your middle toes on the way down.
- Folding forward. Keep your chest up and the dumbbells hanging at your sides.
Easier
Go bodyweight and lightly hold a chair for balance, or lower only halfway.
Harder
Do all your reps on one side before switching, or take 3 seconds on the way down.
Try it: 3 sets of 8 to 12 reps per side, alternating, or 30 seconds on and 30 off.
Are curtsy lunges bad for your knees?
Not when the step is short and controlled. Trouble usually comes from crossing too far, which twists the knee. Keep your front knee over your toes, and if it still bothers you, swap in a reverse lunge.
