Knee Curtsey Up Lunge
Targets glutes, quads, & balance! A dynamic lunge variation for a stronger lower body.
The Knee Curtsey Up Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Knee Curtsey Up Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Knee Curtsey Up Lunge Variations and Alternatives
How to do the Knee Curtsey Up Lunge
Start by standing upright with your feet shoulder-width apart.
Step one foot diagonally behind you, crossing it behind the other leg (similar to a curtsy), while bending both knees to lower your body until the back knee nears the floor. Ensure your front knee is aligned with your front ankle and doesn't jut out over the front toe.
Push through the heel of your front foot to rise back up, and as you do, bring your back foot forward and upward into a knee-up position. Try to raise your knee as high as comfortable while maintaining your balance.
Lower your raised leg back into the starting position and repeat the exercise for the desired number of repetitions before switching to the other leg.
Remember to remain controlled and smooth throughout the movement. It's important to engage your core and keep your upper body straight to maintain balance. This exercise targets the muscles of the lower body while also challenging your balance and stability.
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Knee Curtsey Up Lunge FAQs
What muscles does the Knee Curtsey Up Lunge work?
The Knee Curtsey Up Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Knee Curtsey Up Lunge?
None. The Knee Curtsey Up Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Knee Curtsey Up Lunge 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 Knee Curtsey Up Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Curtsey Up Lunge variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Arm Cross-Over Curtsy, Barbell Curtsey Lunge and Clap Curtsey Squat.
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