What is Curtsy Lunge?

Although squats, lifts, and lunges are considered the ‘kings’ of leg exercises, there’s another exercise you shouldn’t neglect- curtsy lunges for your lower body. It is one of the exercises that helps us to sculpt the butt! Curtsy lunge is one of the most effective exercises for your lower body. It engages the gluteus primarily. It will also help you shape the gluteus and strengthen it to the maximum extent. In addition to this, it also engages the calves. They also receive most of the pressure, and it can be performed anywhere from gym or home, wherever you are comfortable. It also activates your glutes and inner thigh area, giving you an excellent shape and look. The Curtsy lunge will build serious lower body strength. Read on to know more:

What are the steps of Curtsy Lunges?

All you need to perform a curtsy lunge is bodyweight and the variations for different challenges. The lunge also helps you stabilize the shape of the hip. It holds your lower body in a curtsy position for additional glute strengthening. With a starting point being the standing position, the next steps are: 

  1. Stand with your feet shoulder-width apart and your arms down at your sides.
  2. Put your weight on your right foot and step back with your left foot. Ensure your chest is upfront. Keep your thigh parallel to the ground. Stop lunging when it is parallel to the floor. 
  3. Straighten your right leg, push up your heel, and return your left foot to the starting position. Steps 1 through 3 should be repeated for the desired number of reps, then switch legs.
  4. Try adding curtsy lunges with weights or a resistance band for improved performance to make it easier. 

Add this to your daily routine. Spend five to ten minutes on the curtsy lunge exercise every day. It also improves your cardio. They target large muscle groups in the body. Lunge exercises will work on the shape and strength of the lower body by removing the excess fat from these large muscle groups. 

What are the variations of Curtsy Lunges?

Curtsy lunge with a kick:

It raises the compound movement that stimulates and engages the entire body and is an alternating curtsy lunge.

Double-cross curtsy lunge:

It is a challenging exercise that requires a lot of coordination and balance. As it builds up your quad muscles, you can build up speed over time.

Another curtsy lunge alternative is to hold a dumbbell or any weight on the right shoulder with both hands. Step your right foot back simultaneously and bring the weight down to your left thigh while extending your arms. Return to your starting position and repeat.

Adding Weights to Curtsy Lunges

  • Kettlebell Curtsy lunges: If you feel comfortable with the lunges, you can add the kettlebell to add tension to your lower part of the body, as it also engages the core parts of the body. 
  • Dumbell Curtsy lunges: Like kettlebells, you can also add dumbbell curtsy lunges for more effectiveness, as it adds more physical tension.
  • Lunges with Smith Machine: Utilize the Smith machine, an assisted barbell, for extra support during the lunge. It adds a challenge to the lunge you are doing.

What are the benefits of Curtsy Lunges?

1. Stronger Legs and Glutes

People who want to reduce their maximum lifts and squats can replace them with curtsy lunges for better results and supplementary exercise. As a result, the lower body will get strengthened. On the other hand, sportspersons who play hockey or skate will feel a similar motion. The lower body gets stronger, keeping them fit to play their respective sports.

2. Sculpted Glutes

This exercise will shape your body and improve the appearance of your buttocks.

3. Improved Balance

As you cross the keg behind, muscles in the ankle will stabilize the body during the exercise. It helps control the body. It is better to experience in slow motion to increase its effectiveness.

Hence, we will experience a greater sense of our muscles, mind, and body. It also improves the balance of the whole body. It helps us to balance and improve our core muscles. These lunge training exercises improve the metabolism of the hips, butt, and legs perfectly. It also improves overall fitness and enhances athletic performance too.

Curtsy Lunge Mistakes to Avoid

  • Leaning too far forward: You should stand straight in such a way that your chest stays upright.
  • Leaning too far back: Make sure that both thighs are parallel to each other. Give full support with both feet.
  • Opening up hips: Hips should be in a square position; this way, you will not lose the activation in your glutes and hips.

What are the alternatives to Curtsy Lunges?

Fire Hydrants:

Be in a cat position, lift your one leg upwards (till the hip), return to the starting position and repeat.

Side Lunge:

Stand with your feet apart in a reversible V shape. And then start bending your right knee while keeping your left knee straight, and vice versa. Keep on switching legs. And then do it again!

Alternating reverse lunge:

Stand straight with hands on your waist and both feet closer. With your left foot straight, step back with your right foot and lunge down until your right knee touches the ground—repeat vice versa with the right foot.


Curtsy lunge is a challenging exercise that involves coordination and balance. With proper training, it can be a workout at home. Incorporate this move after other primary leg exercises like squats and standard lunges to better target those muscles. With this exercise, add strength to your gluteus, a vital muscle for stability along with your legs and hips. Everyone, from beginners to advanced exercisers, can experience the benefits of this move when suitably performed. It also helps you feel confident as it gives excellent shape to your lower body. Let us get started with this move and focus on consistency. Make it a part of your daily routine for your body's exercises. Over time, you can build up speed and get used to it. 

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July 5, 2022

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