Curtsy Lunge

A single-leg lunge where the rear leg crosses behind the body, emphasizing the glutes and outer thigh muscles.

Instructions

1. Stand upright with your feet together and hands on your hips or in front of your chest.
2. Step backward and to the side, crossing one leg behind your body at a diagonal angle.
3. Lower your body by bending your front leg’s knee to approximately 90 degrees.
4. Keep your torso upright and core engaged throughout the movement.
5. Push through your front heel to drive yourself back to the starting position.
6. Return to standing and repeat on the opposite leg.
7. Alternate legs for the prescribed number of repetitions.

Tips

• The crossing movement particularly targets the glute medius and adductors.
• Maintain an upright posture; avoid leaning forward.
• Step far enough to the side to get a deep, controlled movement.
• For increased difficulty, hold dumbbells at your sides or perform a bicep curl simultaneously.