How to do curtsy-lunge properly? curtsy-lunge Benefits, Form Tips, Variations, Weights More

Curtsy squats curtsy squats benefits Curtsy squats muscle worked Curtsy squats variations

A curtsy lunge, also known as a curtsy squat, is a lower body exercise that's a variation of the reverse lunge. It involves stepping one foot back and crossing it behind the other leg in a diagonal pattern, similar to a curtsy. Then, you bend both knees and lower your body a few inches toward the floor.

Curtsy squats provide a number of great benefits:

  1. Improved Glute and Hip Activation:
  • The curtsy motion requires greater hip abduction and external rotation, which strongly engages the glutes.
  • This can help improve hip mobility and strengthen the glute medius and minimus muscles.
  1. Enhanced Lateral Stability:
  • Performing the curtsy lunge forces you to control lateral movement and maintain balance.
  • This challenges the stabilizing muscles around the hips and core.
  1. Knee Tracking and Alignment:
  • The curtsy motion encourages proper knee tracking and alignment, which can help prevent knee pain or injury.
  1. Increased Lower Body Strength:
  • Curtsy squats work the quadriceps, hamstrings, and glutes, leading to overall lower body strength gains.
  1. Functional Movement Pattern:
  • The curtsy lunge mimics lateral movement patterns used in many sports and everyday activities.
  • This translates to improved athletic performance and mobility.
  1. Variety and Challenge:
  • Incorporating curtsy squats adds variety to a lower body workout routine.
  • The asymmetrical nature of the movement challenges balance and proprioception.

The curtsy lunge primarily targets and works the following muscle groups:

  1. Glutes:
  • The curtsy lunge requires significant hip abduction and external rotation, which heavily engages the gluteal muscles, especially the gluteus medius and minimus.
  1. Quadriceps:
  • The quadriceps (front of the thighs) are worked as the front leg straightens to complete the lunge movement.
  1. Hamstrings:
  • The hamstrings on the front leg are activated as they eccentrically control the lowering phase of the lunge.
  1. Adductors:
  • The adductor muscles on the working leg have to contract to resist the abduction movement of the curtsy lunge.
  1. Core:
  • The core muscles, including the abdominals and obliques, have to engage to stabilize the torso and maintain proper form

curtsy lunge variations

Here are some effective curtsy lunge variations you can try:
  1. Curtsy Squat:
  • Instead of a deep lunge, perform a curtsy squat by bending both knees to drop your hips down into a squat position.
  • Keep your torso upright and focus on sitting your hips back.
  1. Reverse Curtsy Lunge:
  • Start by stepping the working leg back and across behind the other leg.
  • Lunge down, keeping your torso upright.
  • Push back to the starting position with the working leg.
  1. Lateral Curtsy Lunge:
  • Step the working leg out to the side, crossing it behind the other leg.
  • Lunge down, keeping your torso upright.
  • Push back to start with the working leg.
  1. Elevated Curtsy Lunge:
  • Perform the curtsy lunge with your back foot elevated on a step or bench.
  • This increases the range of motion and difficulty.
  1. Curtsy Jump Lunge:
  • Add an explosive jump up between each curtsy lunge rep.
  • Land softly back in a curtsy lunge position.
  1. Banded Curtsy Lunge:
  • Loop a resistance band around your thighs just above your knees.
  • The band will challenge your lateral stability and glute activation.
  1. Alternating Curtsy Lunge:
  • Alternate stepping the right and left legs back in a curtsy pattern.
  • This flow-style increases the cardio demand.

Incorporating variations like these can help you continue challenging your strength, stability, and lower body muscle development over time. Start light and focus on proper form.

Here are the step-by-step instructions for performing a proper curtsy lunge:

  1. Stand with your feet shoulder-width apart, core engaged, and hands on your hips or at your sides.

  2. Take a big step back with your right leg, crossing it behind your left leg. As you step back, bend both knees to lower your hips into a lunge position.

  3. Make sure your front (left) knee tracks in line with your ankle and doesn't extend past your toes. Your back (right) knee should also bend, coming close to the floor.

  4. Push through your front heel to drive back up to the starting standing position.

  5. Repeat the movement, this time stepping back with your left leg crossing behind your right.

Key Points:

  • Keep your torso upright and core engaged throughout the movement.
  • Maintain balance by keeping your weight evenly distributed between both feet.
  • Avoid letting your front knee collapse inward. Keep it in line with your ankle.
  • Control the movement on both the lowering and standing phases.
  • For added difficulty, hold a dumbbell or kettlebell at your chest.

Start with bodyweight and focus on proper form. As you get stronger, you can increase the range of motion or add weight. Performing 10-15 reps per leg for 2-3 sets is a good starting point.

The curtsy lunge targets the glutes, quadriceps, hamstrings, and core, making it an excellent lower body strength and stability exercise.

Here are some videos we collected for you to learn how to properly do curtsy lunge?

Video 1: How to perform a Curtsy Lunge

Video 2:  Bodyweight Curtsy Lunge

 Video 3:  How To Do A Curtsy Lunge

 Video 4: Weighted Curtsy Lunge with dumbbells

Video 5: Curtsy Lunge Beginner Exercise Demonstrated by Physical Therapist

Video 6: Dumbbell Deficit Curtsy Lunge

Video 7: The BEST Glute Medius Exercise (Outer Glutes) - Curtsy Lunge 

Video 8: Landmine Curtsy Lunges

Video 9:  Reverse-Curtsy Lunge
 Video 10: How to Do:CURTSY LUNGES

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