Legs
Lateral Lunge to Curtsy Lunge
Two lunges in one rep: a step out to the side, then a step back and across. It works your glutes and legs from two directions and makes your hips stay in control the whole time.
- Works
- Glutes, quads, inner thighs, core
- Equipment
- One dumbbell held at your chest
- Load
- Medium
How to do it
- 1Stand tall with your feet together, holding one dumbbell upright at your chest with both hands.
- 2Step one leg wide out to the side. Sit your hips back and bend that knee while your other leg stays straight.
- 3Push back to standing, then step that same leg back and behind your other leg into a curtsy lunge, bending both knees.
- 4Drive through your front foot to stand tall. That's 1 rep. Finish your reps, then switch sides.
Cues
- Sit back into the side lunge, like you're reaching for a chair.
- Hips face forward on the curtsy.
- Stand all the way up between the two lunges.
Common mistakes
- Rushing from one lunge to the next. Stand tall and find your balance before you start the next lunge.
- Front knee caving in on the curtsy. Push that knee out over your toes and don't cross so far behind.
- Twisting your hips on the curtsy. Keep both hips facing forward. Only cross as far as you can without turning.
Easier
Do it with no weight and shorten both steps, or hold onto a wall or chair for balance.
Harder
Go heavier, or pause for 1 second at the bottom of each lunge.
Try it: 3 sets of 6 to 10 reps per side, or 30 seconds on and 30 off.
What's the difference between a lateral lunge and a curtsy lunge?
A lateral lunge steps straight out to the side and stretches the inner thigh of your straight leg. A curtsy lunge steps back and across, so the glute of your front leg works to keep your hips and knee steady. This move puts both in every rep.
