Alternating Bodyweight Curtsy Lunge
Tone your legs and glutes with the alternating bodyweight curtsy lunge. A great lower body workout you can do anywhere!
The Alternating Bodyweight Curtsy 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.
Alternating Bodyweight Curtsy Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Alternating Bodyweight Curtsy Lunge Variations and Alternatives
How to do the Alternating Bodyweight Curtsy Lunge
Stand with your feet shoulder-width apart and your hands on your hips or clasped in front of your chest for balance.
Shift your weight onto your right foot.
Step your left foot diagonally behind you, crossing it behind your right leg.
Bend your knees and lower your hips to bring your right thigh parallel to the floor. Your left knee should come close to the ground behind your right heel.
Keep your chest up and your core engaged throughout the movement.
Push through your right heel to return to the starting position.
Repeat the movement on the same leg for the desired number of reps before switching to the other side.
Make sure to keep your front knee in line with your front foot and do not let it go past your toes during the lunge. Always perform exercises with proper form and modify the exercise to suit your fitness level.
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Alternating Bodyweight Curtsy Lunge FAQs
What muscles does the Alternating Bodyweight Curtsy Lunge work?
The Alternating Bodyweight Curtsy 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 Alternating Bodyweight Curtsy Lunge?
None. The Alternating Bodyweight Curtsy Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Bodyweight Curtsy 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 Alternating Bodyweight Curtsy Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bodyweight Curtsy 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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