Glutes · Compound

Curtsy Lunge

A lunge variation stepping one leg behind and across the body, targeting the glutes, especially the gluteus medius. The cross-body angle loads the outer hip through a range no forward or reverse lunge reaches, building lateral hip strength and stability. Bodyweight is plenty at first; the balance challenge is a feature, not a flaw.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Bodyweight Compound Lunge
curtsy-lunge-poster
  • Level Beginner
  • Equipment Bodyweight
  • Primary Muscles Adductors, Glutes, Quads
  • Movement Compound Lunge

Demonstration

Watch the Form Demo

Technique

How to Do the Curtsy Lunge

  1. Stand tall with feet at hip width, hands at your chest for balance.
  2. Step one leg back and across behind the other, as if curtsying.
  3. Lower straight down until the back knee hovers near the floor.
  4. Keep your hips and chest facing forward throughout.
  5. Drive through the front heel to return to standing.
  6. Alternate sides or complete one leg at a time.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes
Secondary muscles
Adductors Quads

Do This

Form Cues

  • Step the working leg behind and across the standing leg.
  • Keep the hips square to the front rather than opening toward the step.
  • Push through the front heel to return to standing.
  • Chest and hips face forward while the leg travels behind. The twist stays out of the torso.

Avoid This

Common Mistakes

  • Twisting the hips to reach further back.
  • Letting the front knee cave inward.
  • Stepping so far across that balance goes before the glute is worked.
  • Crossing so far behind that the hips are forced open, which trades glute work for a wobble.

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