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Exercise

Curtsy Lunge

Also known as: curtsey squat, cross behind lunge, curtsy squat

Curtsy Lunge is a compound exercise for the glutes. Main target: gluteus maximus. Also works: gluteus medius, rectus femoris and adductors. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeCompound (multi-joint)
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Curtsy Lunge: primary in bright, secondary in light
Primary
Gluteus maximus
Secondary
Gluteus mediusRectus femorisAdductors

How to do it

  1. Stand with feet hip-width apart, hands on hips or clasped at your chest.
  2. Step one leg back and across behind the other, lowering into a lunge as in a curtsy.
  3. Keep the front knee tracking over the toes and torso upright.
  4. Push through the front heel to return to standing and repeat on the other side.

Used in these programs

At-Home Glute Workout (No Equipment)

Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.

Beginner · 3 times a week · Home

Similar exercises

Glute Kickback
Bodyweight
Gluteus maximus
Butt Lift (Bridge)
Bodyweight
Gluteus maximus
Flutter Kicks
Bodyweight
Gluteus maximus
Step-up with Knee Raise
Bodyweight
Gluteus maximus
Single Leg Glute Bridge
Bodyweight
Gluteus maximus
Bench Reverse Hyperextension
Bodyweight
Gluteus maximus

Alternatives with other equipment

Hip Extension with Bands
Bands
Gluteus maximus
Physioball Hip Bridge
Exercise ball
Gluteus maximus
Pull Through
Cable
Gluteus maximus
Barbell Lateral Lunge
Barbell
Gluteus maximus
Dumbbell Deadlift
Dumbbell
Gluteus maximus
Single-Leg Press
Machine
Gluteus maximus
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