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  • Gluteus maximus
  • Dumbbell
  • Intermediate

Curtsy lunge

The curtsy lunge works your glutes and quads, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips face forward
  2. Tip 2Weight on your front foot
  3. Tip 3Cross just a little

Where you should feel it

In the glute of your front leg, especially the side of your hip, and the front of your thigh. Your inner thighs help. Leaning slightly forward shifts more of the work to your glutes.

Main muscles
Gluteus maximus, gluteus medius, and vastus lateralis
Also working
Vastus medialis, rectus femoris, adductors, and adductor magnus

How to do it

  1. Stand with your feet hip-width apart, a dumbbell in each hand at your sides.

  2. Step one leg back and across, behind the other, as if you were doing a curtsy.

  3. Bend both knees and lower until your back knee is close to the floor, weight on your front foot and hips facing forward.

  4. Push through your whole front foot to stand up and bring your back foot home. Alternate legs or do all reps on one side.

Common mistakes

  • Mistake

    Crossing your back leg too far and twisting your hips.

    How to fix it

    Cross just enough for your back foot to pass slightly beyond your front foot. Both sides of your hips stay facing forward.

  • Mistake

    Front knee caving in as you lower.

    How to fix it

    Point your front knee toward your second toe and lower slowly. If you can't hold it, practice without dumbbells first.

  • Mistake

    Putting your weight on your back foot and pushing off it to stand up.

    How to fix it

    Your back foot only rests on its toes. Think about standing up with your front leg, pushing through the heel.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Bodyweight

    Hands on your hips or in front of your chest. Good for learning the crossover step before adding dumbbells.

  • Goblet kettlebell

    One kettlebell held at your chest by the sides of the handle. Helps keep your torso steady.

At home or with more support

  • At home: curtsy lunge at home

    With no weight or a weighted backpack. If you need to, rest one hand on the back of a sturdy chair for balance.

  • Prefer more stability? Static split squat

    Prefer more stability? In the static split squat both feet stay planted in line and you just lower and rise. You can hold a support with one hand.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026