Curtsy Lunge

Glutes, Quads, AbductorsBodyweight

A lunge variation stepping diagonally behind your working leg. Targets glutes, quads, and hip abductors, requiring strong balance and joint stability.

How to do it

1Stand tall with feet hip-width apart and hands held in front of you or on your hips.

2Step your right leg diagonally back and to the left behind your left leg.

3Smoothly bend both knees, lowering until your front thigh is parallel to the floor.

4Keep your front knee pointing toward your toes without letting it cave inward.

5Push off your front heel to return to the starting position.

6Repeat the movement on the opposite side.

Common mistakes

Letting your front knee collapse inward, putting excessive stress on joint ligaments.

Rotating your hips along with your back leg, losing hip control and balance.

Stepping too far diagonally, reducing stability and causing knee discomfort.

Breathing

Inhale as you lower into the lunge, and exhale as you drive back up to the start.

Make it harder or easier

To scale down, reduce your lunge depth or hold onto a support with one hand.

To make it harder, add a one-second pause at the bottom or use dumbbells.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.