Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Curtsy Lunge
A unilateral lunge variation crossing the back leg behind the front, using a kettlebell to target glutes and quads for lower body strength, hip stability, and balance improvement.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Adductors, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
4/10Adductor Longus, Adductor Magnus
Calves
3/10Gastrocnemius, Soleus
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a single kettlebell in the goblet position against your chest. Engage your core and keep your chest lifted.
- Step one foot back and diagonally behind the other, crossing as if curtsying.
- Bend both knees to lower until front thigh is parallel to the floor and back knee hovers near the ground.
- Keep front knee over ankle and hips square.
- Push through front heel to drive up, bringing feet together.
- Switch sides or alternate as prescribed.
Coaching Tips
Form Cues
- Torso upright
- Hips square forward
- Knee tracks over toes
- Drive through front heel
- Core engaged
Breathing
Inhale as you lower into the lunge, exhale as you drive up through the front heel while bracing your core.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to floor with back knee an inch above ground; front knee tracks over toes without passing them.
Safety
Safety Notes
- Avoid if acute knee pain exists
- Use shallower depth if hip mobility limited
- Keep movement controlled to prevent joint strain
- Consult professional for knee issues
Spotting
Spotting not typically required; assist by providing hand support for balance if needed, especially for beginners.
Common Mistakes
- Leaning torso forward
- Front knee caving inward
- Twisting hips
- Stepping too far back
- Allowing back heel to drop
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip internal rotation mobility
- Thoracic spine mobility
Build Up First
- Master basic lunge form
- Hip hinge competency
- Single-leg balance control
Also known as
Kettlebell Cross Lunge, Curtsy Lunge with Kettlebell, Kettlebell Diagonal Lunge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Goblet Curtsy Lunge
Kettlebell
Glutes
Kettlebell Front Rack Curtsy Lunge
Kettlebell
Glutes
Kettlebell Lunge
Kettlebell
Quads
Kettlebell Lateral Lunge
Kettlebell
Quads
Kettlebell Reverse Lunge
Kettlebell
Quads
Kettlebell Walking Lunge
Kettlebell
Quads
Kettlebell Lunge and Press
Kettlebell
Quads, Shoulders
Kettlebell Lunge with Twist
Kettlebell
Quads
Kettlebell Side Lunge and Clean
Kettlebell
Glutes
Kettlebell Goblet Reverse Lunge
Kettlebell
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
