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Curtsy Lunge

The glute sculptor — targets gluteus medius and maximus through crossover movement, building hip strength in multiple planes

⚡ Quick Reference​

AspectDetails
PatternLunge
Primary MusclesGlutes, Quads
Secondary MusclesAdductors, Hip Abductors
EquipmentBodyweight (can add dumbbells)
Difficulty⭐⭐ Intermediate
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Stance: Stand tall with feet hip-width apart
  2. Posture: Chest up, shoulders back and down
  3. Core: Brace your core muscles
  4. Arms: Hands on hips (or holding dumbbells at sides)
  5. Gaze: Look straight ahead, not down
  6. Hips: Square to the front — critical starting position

Space Requirements​

RequirementMeasurementNotes
Lateral clearance2-3 feetFor diagonal step back
Floor surfaceFlat, stableCrossover step needs stability
FootwearStable, flat soleAvoid running shoes
Setup Cue

"Stand proud, hips square like headlights pointing forward — you're about to curtsy to royalty"

🔄 Execution​

The Movement​

What's happening: Diagonal step behind and across the body

  1. Lift one leg and step back and behind the standing leg
  2. Plant foot at 45° angle, heel of moving foot behind opposite heel
  3. Think: "Curtsy to the queen" — cross behind like a formal bow
  4. Keep torso facing forward — don't rotate hips
  5. Breathing: Inhale during the step

Step placement: Behind and across, creating diagonal line

Feel: Hip stretching on both sides, balance challenge

Key Cues​

Primary Cues
  • "Curtsy behind like greeting royalty" — creates proper crossover pattern
  • "Push through the front heel, squeeze the glute" — maximizes glute activation
  • "Headlights forward, even when crossed" — prevents excessive hip rotation

Tempo Guide​

GoalTempoExample
Glute Focus3-1-2-13s down, 1s pause, 2s up, 1s reset
Hypertrophy2-1-2-02s down, 1s pause, 2s up, continuous
Conditioning1-0-1-01s down, no pause, 1s up, continuous

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Gluteus MaximusHip extension — driving up from curtsy█████████░ 85%
Gluteus MediusHip stabilization — controlling crossover████████░░ 80%
QuadricepsKnee extension — straightening front leg███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
AdductorsControl crossover position, stabilize██████░░░░ 60%
Hip AbductorsStabilize pelvis during single-leg stance██████░░░░ 60%

Stabilizers​

MuscleRole
Core/ObliquesPrevent rotation, maintain upright torso
CalvesAnkle stability during crossover
Muscle Emphasis

Compared to forward lunge: 30% more gluteus medius activation due to crossover pattern. This makes curtsy lunges exceptional for targeting the "side butt" and building hip stability. The adductors are also more engaged than standard lunges.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rotating torso excessivelyUpper body twists to follow legReduces glute work, spinal stressKeep chest square, "headlights forward"
Front knee caving inwardKnee collapses mediallyKnee injury riskPress knee out over toes
Too narrow crossoverBack foot barely crossesDefeats the purposeStep further behind and across
Weight on back legPushing from back footReduces front glute work80% weight on front heel
Losing balanceWobbling, stepping outPoor control, safety issueSlow down, hold wall if needed
Too much forward leanChest drops toward floorShifts work to quads/backStay more upright
Most Common Error

Not crossing behind far enough — many people do a reverse lunge instead of a true curtsy. The back foot should land clearly behind the opposite heel at a diagonal, not straight back.

Self-Check Checklist​

  • Back foot crosses behind and diagonally
  • Torso stays relatively square to front
  • Front knee tracks over toes (may angle slightly in)
  • Weight primarily on front heel
  • Deep glute stretch felt in front leg
  • Controlled balance throughout

🔀 Variations​

By Emphasis​

VariationChangeWhy
Deficit Curtsy LungeFront foot on 2-4" platformGreater ROM, deeper glute stretch
Pause Curtsy Lunge2-3s hold at bottomExtended time under tension
Banded Curtsy LungeResistance band around thighsExtra glute medius activation

Similar Hip-Focused Patterns​

ExerciseSimilarityKey Difference
Lateral LungeTargets hip abductorsFrontal plane vs. transverse
Cossack SquatHip mobility emphasisBoth legs on ground
Bulgarian Split SquatSingle-leg glute workRear foot elevated, no crossover

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestLoadRIR
Glute Hypertrophy3-410-1560-90sModerate DBs2-3
Strength3-48-1290sModerate-Heavy DBs1-3
Endurance/Tone2-315-20+45-60sBodyweight or light3-4
Conditioning312-1530-45sBodyweightCircuit

Workout Placement​

Program TypePlacementRationale
Glute-focused dayMiddle of workoutAfter hip thrusts/squats, before isolation
Leg dayAfter bilateral movementsAccessory unilateral work
Circuit trainingAny positionGreat metabolic exercise
Corrective/PrehabFirstWhen fresh for motor control

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets of 10/leg
Intermediate2-3x/week3-4 sets of 12-15/leg
Advanced2x/week4 sets of varied rep ranges

Progression Scheme​

Programming Recommendation

Curtsy lunges are exceptional for glute development, particularly gluteus medius (side glutes). Program them as an accessory movement after main lifts. They pair beautifully with hip thrusts or deadlifts. Start with 2x per week and monitor glute soreness — this movement often creates significant DOMS.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Reverse LungeLearn backward stepping pattern first
Stationary curtsy holdPractice position without movement
Assisted curtsy (holding rail)Balance issues

Progressions (Harder)​

ExerciseWhen ReadyLink
Deficit curtsy lungeCan do 3x15 bodyweight with control
Walking curtsy lungeExcellent balance and coordination
Barbell curtsy lungeVery advanced — requires exceptional balance

Alternatives (Same Goal, Different Movement)​

AlternativeSimilarityWhen to Use
Lateral LungeTargets same musclesLess balance-intensive
Lateral band walkGlute medius isolationWarm-up or finisher
Single-leg hip thrustGlute max + mediusMore stable option

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Knee pain (general)Torque on knee jointReduce depth, try lateral lunge instead
Hip impingementPinching in crossover positionShorten crossover distance
Poor balanceFalling, compensationHold wall/rail, or use reverse lunge
Ankle instabilityRolling ankleStable shoes, slower tempo
Stop Immediately If
  • Sharp knee pain (especially inside of knee)
  • Hip pinching or clicking with pain
  • Consistent loss of balance/falling
  • SI joint pain (where spine meets pelvis)

Proper Footwear​

FootwearSuitabilityNotes
Flat training shoes✅ ExcellentStable base for crossover
Lifting shoes (elevated heel)✅ GoodCan help with depth
Running shoes⚠️ CautionToo cushioned, unstable
Barefoot✅ GoodIf surface is safe and stable

Knee Safety​

Critical note: The crossover pattern can create torque on the front knee. If you have knee issues:

  • Keep crossover distance moderate (don't go extreme)
  • Ensure knee tracks over toes, not caving inward
  • Consider lateral lunges instead (similar glute work, less knee torque)

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Extension/Rotation100° flexion + internal rotation🟡 Moderate
KneeFlexion/Extension90-100° flexion🟡 Moderate
AnkleDorsiflexion15-20°🟢 Low-Moderate
SI JointStability under rotationMinimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip (rotation)Can cross leg comfortablySitting figure-4 stretchHip mobility work, shorter crossover
Hip (flexion)90°Can squat/lunge without painHip flexor stretches
Ankle15° dorsiflexionWall testElevate heel, ankle mobility
Joint Health Note

The curtsy lunge creates internal rotation at the front hip and external rotation at the back hip. This is healthy for most people and improves hip mobility, but if you have hip impingement or FAI (femoral acetabular impingement), you may feel pinching. If so, reduce the crossover distance or choose a different exercise.

❓ Common Questions​

How far should I cross behind?

Your back foot should land at roughly a 45° angle behind your front heel. Think of a clock: if your front foot is at 12 o'clock, your back foot lands around 4 or 8 o'clock (depending on which leg). Too narrow defeats the purpose; too wide risks losing balance.

Is it normal to feel this more in glutes than quads?

Yes, absolutely. The curtsy lunge is glute-dominant, especially targeting gluteus medius (side of your butt). If you feel intense glute burn and stretch, that means you're doing it correctly. Expect significant glute soreness the next day if this is new to you.

Should my hips rotate or stay square?

A small amount of hip rotation is natural and acceptable — trying to keep them perfectly square is unnatural for the crossover pattern. However, your chest and shoulders should stay facing forward. Think: hips can rotate slightly, torso stays square.

My balance is terrible — how do I improve?

Start by practicing the position: step into a curtsy and hold it for 10-20 seconds before trying full reps. You can also hold a wall or sturdy object with one hand. As you build hip strength and proprioception, your balance will improve. This exercise itself is excellent balance training.

Can I do curtsy lunges every day?

Generally not recommended. The glutes need 48-72 hours to recover, especially from movements that create this much stretch and activation. 2-3 times per week is ideal for most people. If you're sore, give your glutes another day to recover.

📚 Sources​

Biomechanics & Muscle Activation:

  • Boren et al. (2011). EMG analysis of gluteus medius and maximus in rehabilitation exercises — Tier A
  • Contreras, B. — Glute Lab: The Art and Science of Strength and Physique Training — Tier C
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • Boyle, M. (2016). New Functional Training for Sports — Tier C
  • NSCA Essentials of Strength Training — Tier A

Technique:

  • Bret Contreras (Glute Guy) — Curtsy Lunge Tutorials — Tier C
  • AthleanX — Lunge Variation Series — Tier C
For Mo

When to recommend this exercise:

  • User wants to build glutes, especially "side butt" (gluteus medius)
  • User needs hip stability and balance training
  • User wants variety in lunge patterns
  • User is comfortable with standard lunges and ready for progression
  • User has good hip mobility

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Curtsy behind like greeting royalty"
  2. "Push through the front heel, squeeze the glute"
  3. "Headlights forward, even when crossed"

Common issues to watch for in user feedback:

  • "I can't balance" → Slow down, practice static holds, may need reverse lunge first
  • "I feel it in my knee" → Check crossover distance and knee tracking; may need modification
  • "I don't feel it in my glutes" → Likely not crossing far enough behind, or weight on back leg
  • "My hips feel pinched" → Hip impingement possible; reduce crossover or choose different exercise

Programming guidance:

  • Pair with: Hip thrusts, deadlifts, squats (do curtsy after main lifts)
  • Avoid same day as: Multiple other lunge variations (choose 1-2 types per session)
  • Typical frequency: 2x per week for glute hypertrophy
  • Volume: 3-4 sets of 10-15 per leg

Progression signals:

  • Ready to progress when: Can complete 3x12-15 per leg with perfect balance and form
  • Progress to: Add dumbbells (10-20 lbs), then deficit variation
  • Regress if: Cannot maintain balance or experiences knee/hip pain

Special note: This exercise creates exceptional glute soreness (DOMS) in people new to it. Warn users to start conservatively and expect to feel it for 48-72 hours.

Last updated: December 2024