Squats and lunges
Curtsy lunge
- Kit
- No kit
- Works
- glutes · quads
- Also
- glute medius · inner thighs · hamstrings · calves
The curtsy lunge is a lunge where the back foot steps behind and across the front one, like a curtsy. The crossing angle loads the outer glute of the front leg as well as the quads, and asks the hip to hold steady against the twist. It needs no equipment and suits anyone who wants lunges that reach the side of the hip ordinary lunges miss.
Form
How to do curtsy lunge
- 1Stand tall with your feet about hip width and your hands together in front of your chest.
- 2Step one foot back and behind the other, crossing so it lands on the far side of the front heel, toes pointing forward.
- 3Bend both knees and lower until the front thigh is close to level with the floor, breathing in. Keep your hips and shoulders square to the front.
- 4Push through the whole front foot to stand back up, breathing out, and bring the back foot back to the start.
- 5Keep going at a steady pace until the timer ends, then do the same number of reps with the other leg stepping behind.
Watch for
Common mistakes
The hips turn to face the side as the back leg crosses.
Fix: Keep both hip bones pointing straight ahead and cross only as far as you can while staying square.
The front knee collapses inward over the arch of the foot.
Fix: Push the front knee out so it stays in line with your second toe.
Leaning far forward and dropping onto the front leg.
Fix: Stay tall through the chest and lower straight down between your feet.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.