Single Curtsy Lunge
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The single curtsy lunge is a unilateral lower-body exercise that targets the glutes, hip abductors, and quadriceps by stepping one foot behind and across the midline of the body. Performed with body weight, it challenges hip stability and balance on each side independently, making it a practical movement for building functional hip strength and correcting left-right imbalances.
How to do the Single Curtsy Lunge
- 1Stand tall with your feet hip-width apart, hands on your hips or extended in front for balance.
- 2Shift your weight onto your left foot, keeping a soft bend in the left knee.
- 3Step your right foot diagonally behind and across your left leg, placing the ball of your right foot on the floor — similar to a curtsy.
- 4Bend both knees and lower your hips toward the floor, keeping your torso upright and your front knee tracking over your front toes.
- 5Lower until your front thigh is roughly parallel to the floor or as deep as your mobility allows, without letting your back knee touch the ground.
- 6Press through the heel of your front foot to straighten your legs and return to the starting position.
- 7Complete all reps on one side before switching to the other leg.
Form tips
- Keep your front knee tracking in line with your second and third toe throughout the movement to protect the joint.
- Maintain an upright torso and avoid leaning forward excessively — a slight forward hinge is fine, but collapsing at the waist reduces glute activation.
- Engage your core throughout each rep to help stabilize your hips and maintain balance.
- Control the descent rather than dropping quickly — the slower the lowering phase, the more the glutes have to work.
- Use a wall or chair lightly for balance support when learning the movement, then progress to unassisted reps.
Common mistakes
- Letting the front knee cave inward (valgus collapse), which places harmful stress on the knee ligaments and reduces glute engagement.
- Stepping too short on the crossover, which limits the range of motion and reduces the stretch on the hip abductors.
- Allowing the torso to lean heavily forward, shifting load away from the glutes and onto the lower back.
- Rushing through the movement and losing balance, which compromises form and reduces the training stimulus.
- Placing the entire back foot flat on the floor rather than the ball of the foot, which restricts hip mobility during the lunge.
Frequently asked questions
What muscles does the single curtsy lunge work?
The single curtsy lunge primarily works the glutes (especially the gluteus medius) and hip abductors, with the quadriceps contributing during the push back to standing. The core muscles also engage to maintain balance throughout each rep.
What is the difference between a curtsy lunge and a reverse lunge?
In a reverse lunge the trailing foot steps straight back, while in a curtsy lunge it crosses behind and across the midline of the body. This diagonal crossover increases demand on the hip abductors and gluteus medius compared to a standard reverse lunge.
Can beginners do the single curtsy lunge?
Yes. Beginners can start with a shorter range of motion and use a wall or chair for balance support. Once the movement pattern feels stable, gradually increase depth and work toward unassisted reps.
How many reps should I do per side?
For strength and stability, 8–12 reps per side for 2–3 sets is a common starting point. Adjust volume and the number of sets based on your current fitness level and how the exercise fits into your overall program.
How can I make the curtsy lunge harder without adding weights?
You can increase difficulty by slowing down the lowering phase (a 3–4 second descent), adding a pause at the bottom, or performing the movement on a slightly elevated surface with the front foot to increase the range of motion.
