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Resistance Band Curtsy Lunge
Resistance band curtsy lunge that targets quads, glutes, and adductors to build lower body strength and hip stability; commonly scaled by band tension or adding weights.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs
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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Magnus, Adductor Longus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a mini loop band just above your knees and stand with feet hip-width apart, chest up, core engaged, weight on front foot.
- Step back leg diagonally behind and across front leg, toes pointing out.
- Lower hips by bending both knees until back knee hovers above ground.
- Keep front knee aligned with ankle and torso upright.
- Pause briefly at bottom.
- Drive through front heel to return to start, bringing legs together.
- Switch sides after reps or alternate.
Coaching Tips
Form Cues
- Hips face forward
- Knees track over toes
- Squeeze glutes at top
- Core tight
- Controlled descent
Breathing
Inhale as you lower, exhale as you drive up, bracing core throughout.
Tempo
3-1-2
Range of Motion
Lower until front thigh is parallel to ground and back knee nearly touches floor; avoid front knee past toes.
Safety
Safety Notes
- Avoid if acute knee pain
- Ensure band is secure to prevent snap
- Use support for balance if needed
- Stop if lower back strain occurs
Spotting
Not typically needed; use wall or chair for balance support in beginners.
Common Mistakes
- Knee collapsing inward
- Excessive crossing behind
- Leaning torso forward
- Band rolling up legs
When to Avoid
- Knee joint instability
- Acute hip impingement
Flexibility Needed
- Adequate hip internal rotation
- Ankle dorsiflexion for depth
Build Up First
- Master basic lunge form
- Hip hinge proficiency
Also known as
Banded Curtsy Lunge, Curtsy Lunge with Band, Diagonal Banded Lunge
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