Curtsy Lunge

PT Will Duru’s Perspective

The curtsy lunge is a useful lower-body exercise for targeting the glutes, especially the side glutes.

I like this movement because it challenges the hips in a different direction compared to standard lunges.

It helps improve balance, coordination, and hip control while building strength through the glutes and legs.

Add curtsy lunges to your training if you want stronger glutes, better lower-body control, and more variety in your leg workouts.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds glute strength
• Targets the side glutes
• Improves hip stability
• Strengthens the quadriceps and hamstrings
• Improves balance and coordination
• Adds variety to leg training
• Requires no equipment

Why Train the Glutes and Legs?

Strong glutes and legs support almost every lower-body movement.

They help with walking, running, climbing stairs, squatting, lunging, and jumping.

Training your glutes and legs can help:

• Build lower-body strength
• Improve hip and knee control
• Improve balance
• Support athletic movement
• Build stronger glutes
• Improve body control
• Support better movement quality

What Type of Workout Does This Exercise Fit Into?

The Curtsy Lunge works well in:

• Glute workouts
• Leg workouts
• Lower-body workouts
• Home workouts
• Bodyweight workouts
• Fat-loss circuits
• Functional fitness workouts
• Athletic performance sessions

Use it as an accessory movement after squats, step-ups, hip thrusts, or reverse lunges.

Sample Glute and Leg Workout Programme

Beginner Glute Workout

1. Bodyweight Squat – 3 sets × 12 reps
2. Curtsy Lunge – 3 sets × 10 reps per leg
3. Bodyweight Step-Up – 3 sets × 10 reps per leg
4. Glute Bridge – 3 sets × 12-15 reps

Intermediate Glute Workout

1. Barbell Hip Thrust – 4 sets × 8-12 reps
2. Cable Straight Bar RDL – 4 sets × 8-12 reps
3. Curtsy Lunge – 3 sets × 12 reps per leg
4. Cable Lateral Kick – 3 sets × 12-15 reps per leg
5. Cable Kickback – 3 sets × 12-15 reps per leg

12REPS Coach Recommendation

For most people, I would place Curtsy Lunges in the middle or near the end of a lower-body workout.

A simple glute-focused session could look like:

1. Barbell Hip Thrust
2. Cable Straight Bar RDL
3. Curtsy Lunge
4. Bodyweight Step-Up
5. Cable Lateral Kick
6. Cable Kickback

Frequently Asked Questions

Are curtsy lunges good for beginners?
Yes. Start with bodyweight and keep the movement controlled.

What muscles do curtsy lunges work?
They mainly work the glutes, quadriceps, hamstrings, adductors, hip abductors, and core.

Are curtsy lunges good for glutes?
Yes. They are especially useful for targeting the glutes and side hip muscles.

Should I step far behind my body?
No. Step slightly behind and across your body while keeping your front knee controlled.

How many reps should I perform?
Aim for 8 to 12 reps per leg.