Curtsy Lunge
A lunge variation where you step behind and across, targeting the glute medius.
Short answer
Curtsy Lunge: a beginner bodyweight exercise for the glutes and quads. It needs no equipment. A typical target: 3 sets of 10-12 per leg. Once it feels easy, “Weighted Curtsy Lunge” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand with feet hip-width.
Step one leg behind and across.
Lower into lunge.
Return and alternate.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the curtsy lunge work?
Stepping the rear leg across behind you puts the front hip into adduction, which loads the gluteus medius and the deep hip rotators far more than a straight lunge does. The quadriceps and gluteus maximus of the front leg do the main work. The adductors of the rear leg are stretched and controlled. The core and obliques resist the rotation the crossed stance creates. It fills a gap most calisthenics leg work leaves - frontal and rotational hip loading.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 10 to 12 per leg, two or three times a week. Progress by slowing the descent and increasing depth before adding load. It works well paired with straight-plane work such as squats or split squats, because it trains the stabilisers those movements rely on but do not develop directly.
If you are stuck
Knee caving inward on the front leg is the fault that matters, and the crossed stance makes it more likely than in a normal lunge - actively push the knee out over the toes. Leaning forward shifts load off the glute and onto the lower back; keep the chest tall. Shallow depth is common because balance feels precarious; hold a support at first rather than doing short reps, and lower the depth as your stability improves.
Progressions
Level up your training
Curtsy Lunge questions
What muscles do curtsy lunges target?
Curtsy lunges emphasize the gluteus medius (side glute) more than regular lunges due to the crossover movement. They also work quads, glutes, and improve hip stability and balance.
How far should I cross my leg behind?
Step back and across so your rear foot lands about 1-2 feet behind and outside your front foot, like performing a curtsy. Keep your hips facing forward as much as possible.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Ready to Practice Curtsy Lunge?
Find a calisthenics park with open space near you and start training.