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Bodyweight Curtsy Lunge
A unilateral lower body lunge variation that targets glutes, quads, and adductors to build hip stability, balance, and lower body strength; commonly used in functional training for unilateral development.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Abs, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, core engaged, hands on hips or clasped at chest.
- Shift weight to front foot.
- Step back leg diagonally behind and across front leg.
- Lower hips until front thigh is parallel to floor.
- Keep back knee hovering above ground.
- Drive through front heel to return to start.
- Alternate sides or complete reps on one side.
Coaching Tips
Form Cues
- Torso upright
- Hips square forward
- Knee tracks over toes
- Push through heel
Breathing
Inhale as you lower into the lunge; exhale as you push back up.
Tempo
3-0-1
Range of Motion
Lower until front thigh is parallel to floor and back knee is an inch above ground; front knee over ankle.
Safety
Safety Notes
- Avoid if acute knee pain
- Use support for balance if needed
- Control descent to protect joints
- Warm up hips and ankles
Spotting
No spotter needed; use wall for balance if beginner.
Common Mistakes
- Chest falling forward
- Hips twisting
- Front knee caving inward
- Partial depth
When to Avoid
- Acute knee injury
- Hip impingement
Flexibility Needed
- Adequate hip rotation
- Ankle dorsiflexion for depth
Build Up First
- Master basic lunge form
- Hip hinge competency
Also known as
Curtsy Lunge, Crossed Lunge, Diagonal Rear Lunge
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