Exercise Guide

Curtsy Lunge

Quadriceps, Adductors, Abductors, Glutes
Hamstrings, Calves
rating: Ø 4.25 through 8 votes
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optional:Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Backpack, Medicin Ball
Variations available (12)
Starting PositionExecution

General And Specifics

Starting Position

  • stand upright
  • the feet are hip width apart
  • hold the hands in the hips or stretch them out in front of you

Correct Execution

  • make a big step backwards, cross the leading leg
  • put the foot diagonally behind with a bigger distance
  • both feet point forward
  • now slowly bend the knees, until the leading knee is in a 90 degree angle and the thigh about parallel to the ground
  • make sure, that the knee does not protrude the toes and that your body weight always is on the heels
  • try to hold the upper body as straight as possible
  • afterwards, come back to the starting position and repeat with the opposite leg
  • do several reps alternatingly

tips for the workout

  • to impede the exercise, put on a filled backpack or hold kettlebells, dumbbells or a medicine ball in your hands
  • the Reverse Lunge is a bit easier - but the hip musculature is not required that much
Suggestions for this exercise?!

Related exercise lists:

Adductors, Abductors, Glutes, Thighs, Legs, Glutes