Curtsy Lunge

Curtsy Lunges · Crossover Lunge · Cross-Behind Lunge

CompoundPush forceLungeIntermediate

BodyweightDumbbellKettlebell Free weightsCalisthenicsFunctional

The curtsy lunge steps one leg diagonally behind and across the body, biasing the gluteus medius and adductors for hip stability and knee tracking. Cross the rear leg back and around, bending both knees while keeping the hips square and the front knee aligned over the toes. Drive through the front heel to return, building lateral hip control often missed by standard lunges.

PrimaryGluteus Maximus Gluteus Medius Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius

SecondaryGluteus Minimus Adductor Magnus Adductor Longus Gracilis Biceps Femoris Semitendinosus Semimembranosus

GroupsLegsGlutesQuadricepsAdductorsHamstringsLower BodyLunge

Mechanic: Compound
Load type: Weighted Bodyweight
Unilateral: Yes
Utility: Auxiliary

Video guide ↗

legslungeglutesglute-mediusadductorsunilateralcurtsy