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Curtsy Lunge


Curtsy Lunge
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abductors, Hamstrings, Hip Flexors, Quads

Workout Type

Warm up

Gym Gear


Fitness Level




Power Move 

Dynamic Stretching

Target Muscles: Glutes

Curtsy Lunge Overview

The main muscles worked with a curtsy lunge are the glutes (buttocks), quads (thighs), and hamstrings (back of the legs). However, because you’re also squatting down low and balancing on one leg, your core muscles (abs and lower back) have to work hard to stabilize your body too.

How to Do It

  1. Stand with your feet shoulder-width apart while your arms in front of your chest.
  2. Shift your weight onto your right foot and step back with your left foot.
  3. Bend the left leg at the knee and lower it close to the floor without touching it.
  4. Ensure that your chest stays straight and proud as you lower your knee behind the front leg, keeping your hands in curtsying fashion.
  5. Start to straighten up with your right leg, returning your left foot to the starting position.
  6. Repeat the desired number of reps.

Tips on Curtsy Lunges 

  1. Keeping your torso straight is the right tip here.
  2. Foot placement will determine your stability.
  3. Agility is not the goal: try to main a stable posture.

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