Which muscles does the curtsy lunge work?

The curtsy lunge mainly works your glutes and quadriceps. It also involves your abductors.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the curtsy lunge in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Curtsy Lunge: how to do it and muscles worked

The curtsy lunge mainly works your glutes and quadriceps, with help from your abductors. You need dumbbells.

Muscles worked

Main

Helping

Abductors

How to do the curtsy lunge

1
Stand tall with feet hip-width apart, holding a dumbbell at your chest or one in each hand. Keep your hips facing forward.
2
Step one leg back and across behind the other, like a curtsy, and lower until your front thigh is about parallel. Push through your front foot to stand and return.
3
Lower over 2 seconds and breathe in as you step back. Breathe out as you rise and keep your front knee tracking over your toes.

Form tip: Keep your hips square and do not let your front knee cave inward; use a light weight to start.

Common questions

Which muscles does the curtsy lunge work?: The curtsy lunge mainly works your glutes and quadriceps. It also involves your abductors.
What equipment do I need for the curtsy lunge?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the curtsy lunge in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.