Quads
Curtsy Lunge
The Curtsy Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 15% and gluteus medius 15%.
Also known as: cross behind lunge
How to do it
- Stand with the feet hip-width, holding a dumbbell in each hand at your sides.
- Step one foot back and across behind the other leg, landing on the ball of the foot.
- Lower until the front thigh is about parallel and the back knee is just above the floor.
- Keep the hips facing forward and the front knee over the front foot.
- Push through the front heel to return to the start, then repeat on the same side.
Tips
- Keep the hips square to the front: the crossing leg does the angle, not the pelvis.
- Sit the hips back slightly to feel the outer glute of the front leg.
Common mistakes
- Twisting the hips toward the back leg.
- Letting the front knee collapse inward.
- Crossing so far that balance is lost.
Muscles worked by the Curtsy Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping behind and across loads glute medius. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Curtsy Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Curtsy Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Curtsy Lunge good for beginners?
Yes. The Curtsy Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Curtsy Lunge?
For example the Dumbbell Curtsy Lunge, Split Squat (Dumbbell) and Belt Squat Split Squat. They train mostly the same muscles, some with different equipment.
How do you make the Curtsy Lunge harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.