Curtsy Lunge (Bodyweight)
BWBodyweightUnilateralStrength
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The Curtsy Lunge is a bodyweight unilateral exercise where you step one leg back and across behind the opposite leg into a deep lunge, targeting strength and stability in the lower body. It primarily works the quads while engaging the glutes and posterior thighs as secondary muscles. Ideal for athletes, beginners building balance, or anyone seeking functional leg strength without equipment.
How to Perform Curtsy Lunge (Bodyweight)
- 1Stand tall with feet hip-width apart, hands on hips or at sides for balance, core engaged, and gaze forward.
- 2Shift weight slightly to left foot, keeping right knee soft.
- 3Step right foot back and diagonally behind left leg, crossing it as if performing a curtsy (right foot flat on floor).
- 4Inhale as you lower by bending both knees, dropping hips straight down until left thigh is parallel to floor and right knee hovers just above ground.
- 5Exhale as you drive through left heel to stand tall, pressing hips forward to return to start position.
- 6Complete all reps on one side (e.g., 8-12), then switch legs and repeat.
- 7Key form tips: Keep front knee tracking over toes (not caving in); maintain upright torso without leaning forward; avoid letting back knee slam the ground—control the descent. Common mistakes: Rushing the movement or allowing hips to rotate—stay square to the front.