Reverse Lunge to Curtsy Lunge
A lower-body combination movement transitioning from a reverse lunge into a diagonal curtsy lunge, targeting the glutes, quads, and hip stabilizers with added coordination demand.
INTERMEDIATE
Side-Stepping Curtsey
Side-Stepping Curtsey targets the main muscles involved in a lunge — the quads and glutes — moreover, it also engages some additional movers.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet shoulder-width apart, hands clasped behind your head.
- Take a big diagonal step backward so that one leg is crossed behind the other leg. Get into a lunge by bending both knees at a 90-degree angle. Keep your front foot on the floor and your back foot on your toes. Reach the floor to maintain balance. Then push back to the starting position.
Tips
- Keep the front shin vertical and the knee in line with the middle of the foot.
- Use a full range of motion. Lower yourself until your supporting thigh is parallel to your supporting knee.
- Don't let your torso turn to one side or the other during the lunge.
Alternative Exercises
Dumbbell Curtsy Lunges
A lower-body exercise using dumbbells to add resistance as you step diagonally behind the body, emphasizing the glutes—especially the glute medius—while improving hip stability, balance, and unilateral leg strength.
Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
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