Curtsy Lunge to Lateral
The Curtsy Lunge to Lateral is a compound exercise that mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Curtsy Lunge to Lateral Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Hip Abductor (gluteus medius)
How to do the Curtsy Lunge to Lateral
Setup
Standing tall, engage your core and keep your chest upright. Shift your weight onto one leg if performing unilateral sets, or alternate as needed.
Curtsy Lunge
From standing, step one foot back and across behind your standing leg, as if performing a curtsy.
Lower your hips until your front thigh is roughly parallel to the floor, ensuring your front knee stays tracked over your toes.
Push through the front heel to return to the starting position.
Lateral Lunge
Immediately step the same foot out to the side into a wide stance.
Keep the non-working leg straight while bending the knee of the moving leg, pushing your hips back as if sitting into a chair.
Ensure your heels remain flat on the floor and your chest stays lifted.
Push off the outer foot to return to the center starting position.
Completion
Repeat the sequence, maintaining a controlled, steady tempo throughout.
Curtsy Lunge to Lateral FAQs
What muscles does the Curtsy Lunge to Lateral work?
The Curtsy Lunge to Lateral mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and hip abductors (outer thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Curtsy Lunge to Lateral?
None. The Curtsy Lunge to Lateral is a bodyweight exercise, so you can do it anywhere.
Is the Curtsy Lunge to Lateral 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 Curtsy Lunge to Lateral go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.