Curtsy Lunges
Quick answer
Curtsy Lunges is a beginner compound bodyweight exercise that mainly works the quads, with the calves, glutes and hamstrings assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
How to do Curtsy Lunges
- 1
Stand upright with your feet hip width apart and your toes pointing forwards and your hands on your hips. This is the starting position.
- 2
Step your left foot behind your body and to the right side, planting your toes well outside the line of your right foot. As you do so, drop into a lunge position by flexing both your front and back knees to approximately 90 degrees. Your back knee should be just above the floor at the bottom of this position. The shin of your front leg should be a little beyond perpendicular to the floor, and the thigh of your back leg should also be a little off perpendicular to the floor but in the other direction.
- 3
Return to the starting position by extending at the front knee and bringing your back leg forwards and alongside your stance leg. Repeat the movement outlined above but with the opposite leg moving behind your body. Once you have done so, you will have completed one repetition. Repeat for as many reps as necessary.
Form cues
- Perform the eccentric phase of this movement with control. This is the part of the exercise in which most muscle hypertrophy is believed to occur, so it is important that the muscles being used spend plenty of time under tension.
Breathing: 1. Inhale as you lower towards the bottom of the lunge pattern (eccentric phase). 2. Exhale as you return to the starting position (concentric phase).
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