How many sets and repetitions do you recommend for incorporating the curtsy lunge into a workout routine?

curtsy lunge

Here are some general guidelines for incorporating curtsy lunges into a workout routine:


  • Start with 2-3 sets of 8-12 reps per leg.
  • Focus on perfecting the movement pattern with just your bodyweight first.
  • Rest 60-90 seconds between sets.


  • Work up to 3-4 sets of 10-15 reps per leg.
  • You can now add light to moderate resistance like dumbbells or a resistance band.
  • Rest 60-90 seconds between sets.


  • Aim for 4-5 sets of 12-20 reps per leg.
  • Use heavier loads like kettlebells or barbells to really challenge the muscles.
  • Rest 90-120 seconds between sets.

Here are some additional considerations:

  • Bilateral vs Unilateral: Start with bilateral (both legs) curtsy lunges, then progress to unilateral (single leg) variations.
  • Tempo: Utilize a controlled 2-3 second lowering phase and 1-2 second driving back up phase.
  • Intensity: Increase load progressively over time, but maintain good form.
  • Variation: Mix in different curtsy lunge variations to target the muscles from different angles.
  • Recovery: Allow 48-72 hours of rest between lower body training sessions.

The optimal volume and load will depend on your individual fitness level and goals. Start conservatively and gradually increase the difficulty as you build strength and coordination with the curtsy lunge movement.

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