Squat to Curtsy Lunge
The Squat to Curtsy Lunge 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
Squat to Curtsy Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Hamstrings
How to do the Squat to Curtsy Lunge
Setup
Stand with your feet shoulder-width apart, keeping your chest up and your core engaged. Hands can be held in a prayer position near your chest for balance.
Movement Pattern
Perform the Squat: Initiate movement by pushing your hips back as if sitting in a chair, lowering your glutes until your thighs are parallel to the ground. Maintain an upright torso and ensure your knees track over your toes.
Transition: Drive through your heels to return to a standing position.
Perform the Curtsy Lunge: Take a large step back and across with one leg, placing it behind and to the outside of the opposite foot. Lower your hips until both knees are bent at roughly 90-degree angles.
Return: Push off the back foot to return to the starting standing position.
Cycle: Repeat the squat, then perform the curtsy lunge on the opposite side. Continue alternating for the desired number of reps.
Squat to Curtsy Lunge FAQs
What muscles does the Squat to Curtsy Lunge work?
The Squat to Curtsy Lunge 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 Squat to Curtsy Lunge?
None. The Squat to Curtsy Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Squat to 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 Squat to Curtsy Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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