Single-Leg Curtsy & Combo Squat Lunge
The Single-Leg Curtsy & Combo Squat Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Single-Leg Curtsy & Combo Squat Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Obliques
How to do the Single-Leg Curtsy & Combo Squat Lunge
Setup
Stand with your feet hip-width apart, engaging your core and maintaining a tall posture. Extend your arms out to the sides for balance.
Movement
From the standing position, shift your weight onto one leg (the stationary leg).
Take a long step backward with the other leg, crossing it behind the stationary leg.
Lower your hips by bending both knees until the back knee is just above the floor, ensuring your front knee stays behind your toes and in line with your foot.
Keep your torso upright throughout the movement.
Press through the heel of your stationary, front leg to return to the starting position.
Completion
Repeat for the desired number of repetitions before switching to the other leg.
Single-Leg Curtsy & Combo Squat Lunge FAQs
What muscles does the Single-Leg Curtsy & Combo Squat Lunge work?
The Single-Leg Curtsy & Combo Squat Lunge mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Single-Leg Curtsy & Combo Squat Lunge?
None. The Single-Leg Curtsy & Combo Squat Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Single-Leg Curtsy & Combo Squat 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 Single-Leg Curtsy & Combo Squat Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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