HyperBody
Exercise library · Legs

Curtsy Lunge.

Crossover lunge that emphasizes the glutes and outer hips.

IntermediateDumbbells
Curtsy Lunge
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Glutes · Quadriceps
Secondary
Adductors
The play-by-play

How to do it.

  1. Step 01

    Stand tall holding dumbbells

  2. Step 02

    Step one foot back and across behind the other

  3. Step 03

    Bend both knees to lower into a curtsy

  4. Step 04

    Keep the front knee tracking the toes

  5. Step 05

    Drive through the front foot to stand

  6. 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