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Medicine Ball Curtsy Lunge
A unilateral lower-body exercise holding a medicine ball at chest level, targeting glutes and quads to build strength, stability, and balance through a cross-body step.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Adductors, Calves, Abs, Obliques, Lower Back
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
5/10Adductor Magnus
Calves
4/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a medicine ball at chest level with both hands, core engaged and knees slightly bent.
- Step one foot back and across behind the other leg into a curtsy position.
- Lower hips by bending both knees until front thigh is parallel to ground and back knee hovers above floor.
- Keep front knee aligned over toes and torso upright.
- Pause briefly at bottom.
- Drive through front heel to extend knees and hips, returning to start.
- Alternate legs for each rep.
Coaching Tips
Form Cues
- Knees track over toes
- Core tight, chest up
- Drive through front heel
- Hips square, no twist
- Step diagonally back
- Squeeze glutes at top
Breathing
Inhale as you lower into the lunge; exhale as you drive up to stand, bracing core throughout.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to ground, back knee near floor; fully extend hips and knees at top without locking out.
Safety
Safety Notes
- Avoid if acute knee or hip pain present
- Ensure stable surface to prevent slips
- Use lighter ball if balance issues
- Stop if sharp pain in joints occurs
- Consult professional for modifications with injuries
Spotting
Spotting not typically required; partner can provide light hand support at hips for balance if needed.
Common Mistakes
- Knee collapsing inward
- Leaning torso forward
- Overreaching with back foot
- Rushing the descent
- Not alternating sides evenly
- Poor core engagement leading to back arch
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back strain
Flexibility Needed
- Adequate hip flexion and rotation
- Ankle dorsiflexion for knee tracking
Build Up First
- Master basic lunge form
- Hip hinge proficiency
- Balance on one leg
Also known as
Curtsy Lunge with Medicine Ball, Medicine Ball Cross Lunge, Weighted Curtsy Lunge
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