Question 1

What Muscles Do Curtsy Lunges Work?

Accepted Answer

Curtsy lunges target the gluteus medius, gluteus maximus, quadriceps, adductors, hamstrings, and core muscles. The diagonal stepping pattern activates stabilizers in the hips and thighs, making it an excellent movement for improving balance and joint control. The gluteus medius gets special emphasis, helping correct muscular imbalances and improve pelvic alignment. It’s a true full-spectrum lower-body strength exercise.

Question 2

What Are Curtsy Lunges Good For?

Accepted Answer

Curtsy lunges are excellent for building strong, stable hips, knees, and ankles while improving functional movement and lower-body coordination. They challenge the body in multiple planes of motion, helping improve athletic performance, posture, and injury resistance. The movement is particularly effective for developing single-leg strength and addressing muscular imbalances. Whether your goal is performance, injury prevention, or joint-friendly strength training, curtsy lunges offer high value.

Question 3

How Many Curtsy Lunges Should I Do?

Accepted Answer

Most people will benefit from performing 8–12 curtsy lunges per leg for 2–4 sets, depending on their fitness level and training goals. Beginners can start with fewer reps and focus on perfecting their form, while more advanced individuals can increase volume or add resistance for a greater challenge. Aim for slow, controlled reps to maximize time under tension and muscle activation. You can include curtsy lunges 2–3 times per week in your leg or functional training routine.

Question 4

Are Curtsy Lunges Bad for Knees?

Accepted Answer

Curtsy lunges are not bad for the knees when performed with proper alignment and control—in fact, they can help strengthen the muscles that protect the knee joint. The movement promotes glute and adductor engagement, which reduces stress on the knees and improves joint tracking. If you have knee issues, focus on shallow ranges of motion, slow tempos, and proper alignment (front knee in line with toes). With consistent form, curtsy lunges can support better knee function over time.

Question 5

Can Curtsy Lunges Help With Weight Loss?

Accepted Answer

Yes, curtsy lunges can support weight loss by increasing your overall calorie expenditure and helping you build lean muscle mass. Because they engage multiple large muscle groups—including the glutes, quads, and core—they elevate your heart rate and improve metabolic efficiency. When combined with a calorie-controlled diet and consistent training program, curtsy lunges contribute to both fat loss and improved body composition. Plus, they add variety and functional strength to your routine.

Question 6

What Is the Best Variation of Curtsy Lunges for Glutes?

Accepted Answer

To maximize glute activation, perform curtsy lunges with a full range of motion, making sure your front knee stays aligned with your toes and your hips move laterally and downward. Adding resistance—like dumbbells, a kettlebell, or a resistance band around your thighs—will increase the demand on your glutes, especially the gluteus medius. You can also try a curtsy lunge with pulse at the bottom to increase time under tension and build stronger glutes. Slowing the eccentric (lowering) phase enhances muscle activation as well.

Question 7

Are Curtsy Lunges Good for Glutes?

Accepted Answer

Yes—curtsy lunges are one of the most effective bodyweight exercises for targeting the glutes, especially the gluteus medius, which is essential for hip stability and lateral movement. Unlike traditional lunges that emphasize forward and backward motion, curtsy lunges engage the glutes from multiple angles due to the diagonal and rotational movement pattern. This multi-directional activation makes them particularly useful for building rounder, stronger, and more functional glutes. For even better glute engagement, you can add a resistance band around your thighs or use dumbbells to increase the challenge.

Exercises

Curtsy Lunges: Benefits, Muscles Worked, & How to Do

Goblet Squats: Benefits, Muscles Worked, How to Do & More!

Mountain Climber Exercise: Benefits, Muscles Used, How to Do

Bulgarian Split Squats: Benefits, Muscles Worked, How to Do & More!

Health Benefits of Jogging: Is Jogging Good for You?

Want a Free Ebook Full of My Best Research?

Subscribe!