Legs · Lunge

Curtsy Lunges

The curtsy lunge is a bodyweight lunge where you step one foot diagonally behind the other, crossing behind your front leg, before lowering and standing back up. The crossover step trains the glutes from a different angle than a straight lunge and challenges balance, hip stability and control through the front leg.

Also known as: Curtsey lunges, Cross-behind lunges, Curtsy lunge

Muscle group: Legs
Movement pattern: Lunge
Type: Compound
Equipment: Bodyweight
Difficulty: Beginner

What muscles does the curtsy lunges work?

Primary movers

Gluteus maximus
Gluteus medius
Quadriceps

Assisting muscles

Adductors
Hamstrings
Hip abductors
Calves
Obliques

The front leg does most of the work. Quadriceps extend the knee as you stand, and the glutes extend the hip. Because the back leg crosses behind you, the front hip sits in a slightly turned position that loads the glutes in a way a straight lunge does not.

Gluteus medius is the standout. It sits on the side of the hip and stops the pelvis from dropping or twisting as you balance on the front leg. Many people feel the outer hip burn here more than in a normal lunge.

The adductors on the inner thigh help control the crossover and keep the front knee tracking over your toes. The hamstrings assist hip extension and the calves keep your foot steady on the floor.

Your obliques and core resist the twist that comes from stepping across your body. Keeping your hips and shoulders facing forward is the main skill, and it is also what makes this lunge a good test of hip control.

How to do the curtsy lunges

Setup

1
Stand tall with your feet hip-width apart and your hands clasped in front of your chest.
2
Shift your weight into your front leg and brace your core.
3
Look ahead and keep your hips and shoulders square to the front.
4
Plan to complete all reps on one side before switching.

Execution

1
Step one foot diagonally behind the other, crossing behind your front leg like a curtsy.
2
Bend both knees and lower until your front thigh is about parallel to the floor.
3
Keep your front knee tracking over your toes and your torso tall.
4
Pause briefly at the bottom without bouncing.
5
Drive through your front heel to return to standing.
6
Complete all reps on one side, then switch legs.

Common curtsy lunges mistakes

Twisting the hips toward the back leg

Turning the pelvis shifts the work away from the front glutes and puts the knee in a worse position.

The fix: Keep your hips and shoulders facing forward throughout.

Letting the front knee cave inward

The knee collapses toward the midline and loses stability.

The fix: Push the knee out over your toes and press through the whole foot.

Stepping back too short

A short crossover shrinks the range and makes the movement awkward.

The fix: Take a clear diagonal step far enough behind to let both knees bend.

Leaning far forward

A big forward lean shifts effort away from the legs and strains the lower back.

The fix: Keep your chest tall and your eyes on a point ahead.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	10–15 per side	Bodyweight, or a dumbbell at your chest, 1–2 reps in reserve	60–90 s
Strength	3–4	6–8 per side	Heavy dumbbell or kettlebell held at your chest	90 s–2 min
Beginner	2–3	8–10 per side	Bodyweight, holding a wall or rail if needed	60 s

Use curtsy lunges as glute and hip accessory work after your main squat or hinge. Learn the movement with bodyweight first, then hold a dumbbell or kettlebell at your chest to make it harder. Keep reps even on both legs.

Running the curtsy lunges in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Curtsy Lunges variations and alternatives

Bodyweight Reverse Lunges

Easier

A straight step back is simpler on balance and the knee.

Bodyweight Lunges

Easier

A forward lunge builds basic lunge strength without the crossover.

Cossack Squat

Alternative

A wide side-to-side squat that loads the adductors and hips.

Dumbbell Lunges

Harder

Adds external load to a straight lunge pattern.

Dumbbell Reverse Lunges

Harder

A loaded reverse lunge is a natural next step for leg strength.

Frequently asked questions

What muscles do curtsy lunges work?

The glutes and quadriceps do most of the work, with extra involvement from the outer hips and inner thighs for balance.

Do curtsy lunges hurt your knees?

They should not if your front knee tracks over your toes and your hips stay square. Reduce the depth if you feel any sharp pain.

Are curtsy lunges better for glutes than regular lunges?

They load the outer glutes more because of the crossover step, but regular lunges are still very good for overall leg strength.

How do I make curtsy lunges harder?

Hold a dumbbell or kettlebell at your chest, slow the lowering phase, or pause at the bottom.

Hercules tracks every curtsy lunges you log, shows you last session's numbers before you lift, and flags when your progress stalls.