Curtsy Lunge: Benefits, Muscles Worked, & How To Do

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Curtsy lunges are one of my absolute favorite lower-body exercises—and for good reason.

As a professional basketball player, I rely on curtsy lunges to develop strong, mobile hips, stable knees, and resilient ankles that hold up through the demands of high-level competition.

But you don’t have to be an athlete to benefit. Anyone who adds curtsy lunges into their weekly routine will notice better joint function, smoother movement patterns, and stronger legs overall.

Unlike traditional lunges, curtsy lunges create a diagonal, cross-body challenge that activates smaller stabilizing muscles in the hips, glutes, and thighs.

These muscles are often neglected in common strength training routines but are crucial for everyday tasks like walking up stairs, changing direction quickly, or preventing falls.

By regularly practicing curtsy lunges, you’ll improve how you feel and how you move—both in the gym and in daily life.

Your hips will feel more open, your knees more supported, and your legs more agile.

Whether you’re chasing athletic performance or just looking to enhance functional strength, curtsy lunges offer a versatile, joint-friendly option that builds strength where it truly matters.

What is a Curtsy Lunge?

A curtsy lunge is a dynamic variation of the traditional lunge that introduces a lateral and diagonal movement pattern.

You step one leg behind and across your body, lowering your hips in a controlled motion similar to a curtsy.

The curtsy lunge is one of the most effective single-leg exercises for developing strong, balanced, and functional lower-body strength.

This movement is especially valuable because it trains multiple planes of motion—making it not just a strength exercise, but also a tool for improving hip mobility, joint stability, and overall coordination.

Not only are they effective as a weighted leg exercise, but they are also one of the best bodyweight leg exercises due to their benefits as a mobility and joint strengthening exercise.

This unique path of movement activates key stabilizers—especially the gluteus medius and adductors—while also engaging the quads, hamstrings, and core.

The rotational component adds a level of complexity that improves joint control and makes this lunge variation an excellent choice for both athletic performance and everyday movement efficiency.

Curtsy Lunges Muscles Worked

Curtsy lunges are a compound, multi-planar movement that activates a wide range of muscles across the lower body and core.

This exercise is especially effective because it challenges both large prime movers and smaller stabilizers that often go undertrained.

Gluteus Medius & Gluteus Maximus

The gluteus medius is the star of the curtsy lunge.

As you step behind and across your body, this lateral hip muscle fires to stabilize your pelvis and control the inward and outward motion of your thigh.

A strong gluteus medius is essential for hip alignment, preventing knee valgus (inward knee collapse), and reducing strain on the lower back.

Meanwhile, the gluteus maximus—the largest muscle in the body—helps extend your hip and drive you back up to the starting position.

This dual glute activation builds powerful, well-rounded posterior strength.

Quadriceps (Front Thigh Muscles)

The front leg bears most of the load during the descent and push-off phases of the curtsy lunge.

As a result, the quadriceps—particularly the vastus lateralis and rectus femoris—work hard to control knee flexion and extension.

This makes curtsy lunges highly effective for developing knee stability and front-thigh strength.

Adductors (Inner Thigh Muscles)

Due to the crossover step, the inner thigh muscles are activated more than in traditional lunges.

The adductors stabilize the legs and help control the inward pull of the stepping leg. Over time, this can improve hip alignment, leg symmetry, and mobility.

Hamstrings

Although not the primary movers, the hamstrings assist in knee stabilization and hip extension during the movement.

They work eccentrically as you lower and concentrically to help you return to the standing position.

Calves (Gastrocnemius and Soleus)

The calves engage to help control foot and ankle positioning, especially during the push-off phase.

Strong calf activation improves ankle stability and helps absorb force during lateral motion.

Core Muscles (Obliques, Rectus Abdominis, Transverse Abdominis)

Maintaining proper posture and balance throughout the curtsy lunge requires constant core engagement.

The obliques help counter the rotational force of the crossover step, while the transverse abdominis and rectus abdominis contribute to trunk stability and prevent excessive forward leaning.

Spinal Erectors and Lumbar Stabilizers

The upright torso position calls on spinal erectors and deep lumbar stabilizers to maintain alignment and resist trunk collapse. When done properly, curtsy lunges can indirectly improve spinal integrity and posture.

Benefits of Curtsy Lunges

Curtsy lunges are a powerful exercise for developing lower-body strength, improving balance, and enhancing functional fitness.

By incorporating them into your workout routine and mastering the proper form, you can unlock a range of benefits that contribute to overall athleticism and health.

Whether you’re looking to tone your legs, improve your balance, or add variety to your workouts, curtsy lunges offer a versatile and effective solution.

Glute Strength

One of the key benefits of curtsy lunges is the targeted activation of the gluteus medius.

This muscle is often underdeveloped in individuals who primarily focus on traditional forward and backward movements.

Strengthening the gluteus medius not only improves aesthetics but also enhances hip stability, which is crucial for overall lower-body strength and injury prevention.

Research supports the importance of strengthening the gluteal muscles—especially the gluteus medius—for improving core stability, reducing low back pain, and enhancing balance.

A 2016 study found that combining glute-focused exercises with lumbar stabilization significantly decreased the disability index for chronic low back pain patients and improved both lumbar muscle strength and balance compared to core-focused training alone (Kong et al., 2016).

Since curtsy lunges strongly activate the gluteus medius and challenge postural control through lateral and rotational motion, they offer a functional way to support the spine, improve movement efficiency, and reduce injury risk.

For anyone dealing with weak hips or low back discomfort, curtsy lunges can be a valuable addition to a long-term strength and stability plan.

Balance and Stability

The cross-body movement of the curtsy lunge challenges your balance, requiring increased core engagement and coordination.

This improvement in balance and stability translates to better performance in other exercises and daily activities, reducing the risk of falls and injuries.

Strengthens Multiple Muscle Groups Simultaneously

Curtsy lunges work the quads, glutes, adductors, hamstrings, calves, and core.

The combination of sagittal, frontal, and transverse plane movement patterns makes this a comprehensive strength-building exercise that develops muscular balance and symmetry.

Improves Functional Movement and Athletic Performance

Curtsy lunges mimic the natural, multi-directional movements that occur in sports and daily life.

This makes them highly functional, improving your ability to move efficiently in various directions.

By incorporating curtsy lunges into your routine, you’re training your body to be more adaptable and resilient to different movement patterns.

Promotes Joint Health and Injury Prevention

By improving coordination and activating stabilizer muscles around the hips, knees, and ankles, curtsy lunges help reinforce joint integrity.

This is especially important for preventing common injuries like ACL tears, IT band syndrome, and ankle sprains.

Builds Unilateral Strength and Corrects Imbalances

Since curtsy lunges are performed one leg at a time, they help identify and correct muscular imbalances between sides.

This improves overall movement efficiency, posture, and injury resilience.

Variation and Versatility

Adding curtsy lunges to your lower-body workout introduces variety, which can help prevent plateaus.

Their versatility allows you to perform them with or without weights, making them suitable for all fitness levels.

Whether you’re a beginner or an advanced athlete, curtsy lunges can be modified to meet your specific needs.

How to Do a Curtsy Lunge & Proper Curtsy Lunge Form Tips

Performing curtsy lunges with proper form is key to maximizing their benefits and minimizing the risk of injury.

This movement challenges balance, coordination, and mobility—so attention to detail matters.

Whether you’re using bodyweight or added resistance, these cues will help you perform curtsy lunges safely and effectively.

Starting Position

Stand tall with your feet hip-width apart. Keep your shoulders back, core braced, and spine neutral.

Hands can be placed on your hips, held in front of your chest, or extended for balance.

The Step Behind & Across

Take a controlled step back and diagonally behind your standing leg. The moving foot should land just outside and slightly behind your planted foot—imagine drawing a reverse “L” shape with your step.

Your back heel should stay lifted, with toes angled forward or slightly outward. Avoid stepping too far behind or too close, which can compromise your balance.

Lower Into the Lunge

Bend both knees and lower your hips toward the floor, keeping your torso upright and chest proud.

Your front thigh should reach parallel to the ground or as low as mobility allows, with the front knee tracking in line with your toes—not collapsing inward.

The back knee should hover just above the floor and align beneath your hips.

Maintain Core Engagement

Throughout the movement, brace your core to support spinal alignment and balance.

Avoid leaning forward or twisting—your torso should stay square and upright.

Push Through the Front Leg to Return

Drive through the heel of your front foot to return to the starting position. Focus on using your glutes and quads to power yourself up without relying on momentum.

Repeat on the Opposite Side

Alternate legs or complete all reps on one side before switching.

Typical rep ranges are 8–12 per leg for strength and control, or higher for muscular endurance and conditioning.

Bonus Tips for Perfect Form

Use a mirror or record yourself to check for knee alignment and posture.
Shorten your step if you feel off-balance or overly stretched.
Slow down the movement to increase time under tension and improve form.

Common Mistakes to Avoid

Knee Alignment: Ensure your front knee does not collapse inward; it should track in line with your toes to prevent strain on the knee joint.
Back Leg Position: Avoid placing your back leg too far behind your body, which can compromise your balance and reduce the effectiveness of the exercise.
Torso Position: Keep your torso upright and avoid leaning too far forward, which can shift the focus away from your glutes and onto your lower back.

Tips for Beginners

If you’re new to curtsy lunges, start without weights to master the movement pattern.

Focus on controlled, deliberate movements, and consider using a chair or wall for support if needed.

As you build strength and confidence, gradually increase the intensity by adding weights or increasing the depth of your lunge.

Advanced Progressions

For those looking to challenge themselves further, consider adding a pulse at the bottom of the lunge or incorporating resistance bands around your thighs to increase the difficulty.

You can also perform curtsy lunges with a barbell or dumbbells to increase the load and further engage your muscles.

Alternatives and Modifications

If curtsy lunges aren’t suitable for you, consider alternatives like lateral lunges or Bulgarian split squats, which also target the glutes and quads while offering different movement patterns.

For individuals with knee or hip issues, consider reducing the range of motion or using a step platform to limit the depth of the lunge.

You can also perform a reverse lunge, stepping back without lowering fully into a curtsy, to reduce strain on the joints.

However, improving your leg strength and performing curtsy lunges is a great way to strengthen your knees.

Final Thoughts: Are Curtsy Lunges Effective?

Absolutely—curtsy lunges are one of the most effective lower-body exercises you can include in your training routine.

Whether you’re an athlete working on joint stability and movement efficiency, or someone looking to tone and strengthen your legs with bodyweight training, this exercise delivers real results.

What sets curtsy lunges apart is their ability to challenge your body in multiple planes of motion.

They don’t just build muscle—they improve how your hips, knees, and ankles work together as a unit. You’ll move better, feel stronger, and reduce your risk of injury over time.

From enhancing glute activation and core engagement to developing functional strength and balance, curtsy lunges are a smart addition to any workout program.

If you’re consistent and focused on proper form, you’ll notice improved athleticism, better posture, and more stable joints—on and off the gym floor.

Frequently Asked Questions (FAQs)

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.

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.

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.

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.

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.

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.

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.

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