Curtsy Lunge

SquatBWDB

Stepping one leg diagonally behind and across the body into a curtsy position, heavily biasing the glute medius and lateral hip stabilizers.

Demo: Exercise Library

Sets

3

Reps

8-10 per side

Rest

1 min

Contraindications

Balance-demanding — avoid with significant balance impairments; regress to reverse lunge if unstable.

Setup

Stand tall, optionally holding dumbbells.

Execution

  1. 1Step one leg diagonally back and across the body
  2. 2Lower the back knee toward the floor
  3. 3Keep the front leg's knee tracking over the toes
  4. 4Reach a comfortable depth
  5. 5Drive through the front foot to return to standing

Key cues

  • Cross behind at a diagonal, not straight back
  • Chest up
  • Front knee stable, tracking over toes
  • Control the descent
  • Squeeze the front glute to return

Common faults

  • Losing balance from the crossing step
  • Front knee caving inward
  • Torso rotating excessively
  • Insufficient depth
  • Rushing the return to standing

Tweaks

  • Add dumbbells for load
  • Combine with a lateral band around the knees for extra glute medius activation
  • Use as a glute-focused finisher

Regressions

Lateral Lunge

Progressions

Cossack Squat

Muscles

Primary: Gluteus Medius, Quadriceps, Gluteus Maximus

Secondary: Adductors, Core

Notes

A favorite of Meg Squats-style glute-focused programming for targeting the often-underdeveloped glute medius.

Sources

Attribution: Meg Squats