Alternating Curtsy Lunge Pulse
The Alternating Curtsy Lunge Pulse is a compound exercise that mainly works the glutes & hips and hip abductors (outer thighs), with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Curtsy Lunge Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Quads (quadriceps femoris)
How to do the Alternating Curtsy Lunge Pulse
Setup
Start by standing tall with your feet hip-width apart and your hands placed on your hips or by your chest for balance.
Movement
Step Back: Take a large step diagonally backward with one foot, crossing it behind your standing leg.
Lower Down: Slowly lower your back knee toward the ground while keeping your front knee aligned with your front ankle. Ensure your torso remains upright throughout the movement.
Pulse: At the bottom of the movement, perform a controlled, rhythmic pulsing motion by raising and lowering your hips slightly several times.
Return: Push through the front heel to return to the starting standing position.
Repeat: Continue by performing the movement on the opposite side.
Alternating Curtsy Lunge Pulse FAQs
What muscles does the Alternating Curtsy Lunge Pulse work?
The Alternating Curtsy Lunge Pulse mainly works the glutes & hips and hip abductors (outer thighs), with help from the quads. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Alternating Curtsy Lunge Pulse?
None. The Alternating Curtsy Lunge Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Curtsy Lunge Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Curtsy Lunge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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