- EquipmentDumbbell
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee
- One side at a time
Stand tall with a dumbbell in each hand.
First cueKeep the hips facing forward.
How to do the Curtsy Lunge
Set up. Stand tall with a dumbbell in each hand.
- Step one foot back and across behind the other.
- Lower the back knee toward the floor.
- Push through the front foot to return.
- Alternate sides or finish one side first.
Form cues
- Keep the hips facing forward.
- Keep the front knee over the foot.
- Move with control.
Common mistakes
- Twisting the hips.
- Stepping so far across you lose balance.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Quads and Abductors.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Curtsy Lunge, from the same catalog the StatBlockFit app logs.
- Heel-Elevated Goblet Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Stiff-Leg Deadlift Same legs session: it trains the hamstrings.
- Seated Calf Raise Same legs session: it trains the calves.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Curtsy Lunge first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Curtsy Lunge 3 × 6 to 15 reps
- Heel-Elevated Goblet Squat 3 × 8 to 20 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Single-Leg Glute Bridge
Bodyweight
Gym or cable swap
Cable Pull-Through
Cable
Less load on the knee
B-Stance Hip Thrust
The Curtsy Lunge loads the knee by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Walking Lunge.
Other variations of the Walking Lunge: Bulgarian Split Squat, Reverse Lunge, Step-Up, Split Squat and Lateral Lunge.
Do before it: Banded Lateral Walk (glutes switched on), Walking Lunge (same movement, lighter), Couch Stretch (hip range) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Curtsy Lunge is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Curtsy Lunge?
Set up: Stand tall with a dumbbell in each hand. Steps: 1. Step one foot back and across behind the other. 2. Lower the back knee toward the floor. 3. Push through the front foot to return. 4. Alternate sides or finish one side first. Form cues: Keep the hips facing forward. Keep the front knee over the foot. Move with control. Common mistakes: Twisting the hips. Stepping so far across you lose balance.
What muscles does the Curtsy Lunge work?
It trains the glutes as its main target and works the quads and abductors on the way.
What can I do instead of the Curtsy Lunge?
At home: Single-Leg Glute Bridge. In a gym: Cable Pull-Through. With less load on the knee: B-Stance Hip Thrust. Each trains the same main muscle.
What should I pair the Curtsy Lunge with?
Good partners in the same workout are Heel-Elevated Goblet Squat, Stiff-Leg Deadlift, Seated Calf Raise and Hip Abduction.
How heavy should the Curtsy Lunge be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.