Skip to content

Free Standard Shipping

|

Money Back Guarantee

|

Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

International Shipping

At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Free Standard Shipping

|

Money Back Guarantee

|

Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

International Shipping

At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

How Do You Do a Curtsy Lunge to Build Your Glutes?

DMOOSE

How Do You Do a Curtsy Lunge to Build Your Glutes?
Table Of Contents
/g>

A few exercises always come to mind when working your glutes: squats and lunges. They are two of the most popular, and for a good reason – they're both incredibly effective at building strong glutes. But if you want to add some changes to your routine, try incorporating a curtsy lunge into your workout. This move is a great way to target your glutes differently and can help you build strength and muscle definition. Ready to give it a try? Check out the steps below!

What is a Curtsy Lunge?

A curtsy lunge is a workout move that helps tone the legs and butt. It is similar to a regular lunge, but you step back and diagonally into a low curtsy instead of stepping forward or backward.

You'll work your quads, hamstrings, and glutes with curtsy lunges. As you lower into the lunge, keep your core engaged so you don't round your back. Try doing a curtsy lunge with a jump to add even more of a challenge. This will work your calf muscles as well as your quads and glutes. Remember to land softly to avoid injury.

Curtsy lunges are a great way to make your workout routine fun and engaging by adding variety to your workouts and challenging your muscles in an unusual way. Give them a try today!

How Do You Do a Curtsy Lunge?

  • Start by standing with your feet approximately hip-width apart and your hands on your hips.
  • Then, with your right leg take a large step backward and diagonally to your left, bending your knee to form a 90-degree angle sinking into a lunge.
  • Keep your chest straight, proud, and your shoulders back as you lower into the lunge.
  • Finally, push off with your right leg and return to standing.
  • Repeat the movement, this time stepping backward and diagonally with your left leg.
  • Continue alternating sides for a total of 8-10 repetitions.

Benefits of the Curtsy Lunge

While we have already mentioned that curtsy lunges work legs and posterior chain, here are some additional, very important benefits of this exercise:

Strength & Muscle Mass

The curtsy lunge not only strengthens your body but also helps add more lean muscle mass. The lunge is a great compound movement that works for multiple muscle groups, joints, and stabilizers all at once — helping you build strength and size in your lower body & core.

Adding the curtsy lunge to your routine can help improve functional movement and performance for other lifts and training activities.

Sculpted Booty

The curtsy lunge strengthens the muscles in your buttocks, namely the gluteus maximus, medius, and inner thighs. Regularly incorporating the curtsy lunge into your leg workout routine can result in bigger, fuller, stronger glutes.

Additionally, with stronger glutes, you'll be able to push more weight when lifting and increase raw power and strength overall.

Body Optimization

The curtsy lunge is great for resistance and strength training. The thermic effect of exercise helps you burn more calories, but the best way to increase thermogenesis is with resistance training.

Strength training builds muscle mass, simultaneously boosting your metabolism and leading to accelerated calorie burn even at rest. So the more muscle you have, the more calories you burn—up to 6 kcal/lb per day!

Your metabolism doesn't return to baseline immediately after you finish working out. The process, called excess post-exercise oxygen consumption (EPOC), can result in your body burning more calories even at rest.

EPOC occurs while your body is repairing muscle tissue during the recovery phase and contributes to the number of calories you burn daily. Workouts that are longer with heavier resistance training weights have been shown to produce a greater EPOC effect.

Can You Add Weight to Curtsy Lunges?

The Curtsy Lunge is an amazing way to tone your legs, but can you add weight to it?

Adding weight to any lunge will make it more challenging, and the Curtsy Lunge is no different. If you have dumbbells or a kettlebell, you can hold them in your hands as you perform the exercise.

You can also put on a weighted vest to increase the difficulty. Just be careful not to overload yourself – start light and increase the weight gradually as you get stronger. With a little extra resistance, you'll be able to take your Curtsy Lunge to the next level.

FAQs

1. Why can curtsy lunges hurt your knees?

While there are many ways to do a lunge, such as the "curtsy lunge" that's all over fitness magazines, this method is not ideal for someone with existing knee issues or general joint pain issues because when you cross your back leg behind you during the lunge, it puts pressure on the knee from forces shoving lateral (to the side).

2. How many curtsy lunges should I do?

For the curtsy lunge, begin with 2–3 sets of 8–12 repetitions on each side. Depending on your technique, choose your set and repetition amount.

3. Which lunges are easiest on the knees?

Static lunges are ideal because you can more effortlessly maintain the right form than traditional lunges. In classic lunges, the bad technique commonly leads to knee pain.

However, static lunges work major quads and hamstrings muscles as well as glutes, calves, and hips/knees stabilizing muscles.

4. Why do I struggle to do lunges?

People have trouble with lunges mostly because they don't have a wide enough stance. If you keep your legs about as far apart as your hips or wider, lunges can feel much easier.

Summary

The Curtsy Lunge is a great way to build your glutes and can be easily added to any routine. This move targets the gluteus medius, maximus, and minimus, as well as the hamstrings — all key muscles for a strong lower body. Because it is a unilateral move (working each leg independently), it can help reduce imbalances and improve overall mobility.

And because you can add weight, it's also a great way to increase strength and power. So give it a try next time you're looking to mix things up or want to focus on building a better booty!

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

  • Top 5 Fitness Accessories for a Summer Workout

    Summer is here, and it's time to infuse your fitness routine with a fresh burst of energy! Prepare to embark on an...

  • Here are The Perfect Stress-Busting Secrets to Recharge Your Mind and Body

    In the hustle and bustle of modern life, stress has become an all too familiar companion, tugging at our minds and...

  • 10 Scientifically Proven Benefits of CoQ10 that You Should Know

    Coenzyme Q10 is an important compound produced in your body and stored in mitochondria. It plays an essential role...

  • 7 Foods That Kill Testosterone and 7 Foods That Boost It

    Testosterone is a sex hormone that has many important functions in the body. The hormone is present in both gender...

  • The Ultimate Guide to Choose the Best Pull-Up Bar for Your Door Safety

    Pull-up bars are the most convenient exerci...

  • Top 10 Essential Barbell Exercises for Building Muscle and Strength

    People working out at gyms or homes have different preferences. Some want to lose that weight with cardio and aero...

  • How to Reduce Calorie Intake? 7 Lifestyle Changes That Can Help You Lose Weight

    Do you frequently get feelings of regret after you've finished a meal? Do you feel as though you consume an excess...

  • What is a Tabata Workout? All You Need to Know

    Do you want to get fit but don't have much time? Well, then, a Tabata workout might be perfect for you. Tabata is ...

  • Discover the Transformative Power of Yoga and Acquire Peace From Poses

    In our modern media-driven world, yoga is often portrayed as a physical practice focused solely on poses. However,...

  • The Power of Personalization in Weight Management: Crafting Your Tailored Journey to Success

    Embarking on a weight-loss journey can be overwhelming, especially with the multitude of diets and fitness trends ...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Related Products to This Article