Exercise library · Legs
Curtsy Lunge.
Crossover lunge that emphasizes the glutes and outer hips.
Also known as: Crossover Lunge
IntermediateDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Stand tall holding dumbbells
- Step 02
Step one foot back and across behind the other
- Step 03
Bend both knees to lower into a curtsy
- Step 04
Keep the front knee tracking the toes
- Step 05
Drive through the front foot to stand
- Step 06
Alternate sides each rep
What separates good from great
Pro cues.
Keep the hips square to the front
Do not let the front knee cave in
Control the crossover step
Common questions
Questions, answered.
- What is the Curtsy Lunge?
- Crossover lunge that emphasizes the glutes and outer hips.
- What muscles does the Curtsy Lunge work?
- The Curtsy Lunge primarily works your glutes and quadriceps. It also recruits your adductors as secondary movers.
- What equipment do I need for the Curtsy Lunge?
- You need dumbbells to perform the Curtsy Lunge.
- How many sets and reps should I do for the Curtsy Lunge?
- A typical prescription for the Curtsy Lunge is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Curtsy Lunge good for beginners?
- The Curtsy Lunge is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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