Legs
Curtsy to Side Lunge
A curtsy lunge back and across, then a side lunge out wide with the same leg. It works your glutes, quads and inner thighs and trains you to move side to side, not just forward and back.
- Works
- Glutes, quads, adductors, hamstrings
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet hip width apart, hands at your chest.
- 2Step your right foot back and behind your left into a curtsy lunge, bending both knees. Push back up to standing.
- 3Step the same right foot out wide to the right. Bend your right knee and push your hips back, keeping your left leg straight.
- 4Push off your right foot to come back to standing. That's 1 rep. Do all your reps, then switch sides.
Cues
- In the side lunge, sit back like you're reaching for a chair.
- Both feet point forward in the side lunge, heels down.
- Keep your chest up through both lunges.
Common mistakes
- Squatting straight down in the side lunge. Push your hips back first, then bend the knee, so your glutes take the load.
- Front knee caving in on the curtsy. Take a smaller step across and push your front knee out over your toes.
- Heel lifting in the side lunge. Keep your whole foot down. If it lifts, don't go as deep.
Easier
Take smaller steps and a shallower side lunge, and hold a chair for balance if you need it.
Harder
Take 3 seconds to lower into each lunge, or pause for 1 second at the bottom of the side lunge.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
Are curtsy lunges bad for your knees?
Not when you do them with control. Keep your front knee over your toes, don't step too far across, and only go as low as feels good. If they bother you, a reverse lunge is a simpler place to start.
