Curtsy Lunge to Reverse
Sculpt your glutes and improve stability with this fluid combo. Transition from a cross-behind curtsy to a deep reverse lunge to isolate muscles and enhance lower-body control.
The Curtsy Lunge to Reverse is a compound exercise that mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Curtsy Lunge to Reverse Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Hamstrings
How to do the Curtsy Lunge to Reverse
Setup
Stand upright with your feet hip-width apart on a mat. Engage your core and keep your chest lifted.
Performing the Curtsy Lunge
From a standing position, take a large step backward with your left foot, crossing it behind your right leg.
Lower your hips until your right thigh is roughly parallel to the floor, ensuring your front knee stays behind your toes.
Keep your torso upright, feeling the stretch and engagement particularly in the right glute.
Transition to Reverse Lunge
Drive through the heel of your front (right) foot to stand back up.
Without letting your left foot fully bear weight, transition immediately into a standard reverse lunge by stepping that same left foot straight back behind you.
Lower your hips again until both knees form approximately 90-degree angles.
Push back to the starting position.
Key Tips
Stability: Use your arms for balance, keeping them clasped in front of your chest.
Control: Perform the movements slowly, prioritizing muscle contraction over speed.
Alignment: Ensure your front knee does not collapse inward; keep it aligned over your ankle.
Curtsy Lunge to Reverse FAQs
What muscles does the Curtsy Lunge to Reverse work?
The Curtsy Lunge to Reverse mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Curtsy Lunge to Reverse?
None. The Curtsy Lunge to Reverse is a bodyweight exercise, so you can do it anywhere.
Is the Curtsy Lunge to Reverse 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 Reverse go on?
It belongs on leg day in a push/pull/legs routine.
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