Curtsy Lunges
Stand tall. Step one leg diagonally behind into a curtsy; keep hips square and chest up. Bend both knees with the front knee tracking over toes, then drive through the front heel to stand; alternate sides to strengthen glutes and quads.
Muscles worked
Primary
Equipment
How to do it
- Set a standing stance with room to step behind with the front foot flat.
- Brace the core and keep the pelvis facing forward.
- Lower until the front knee bends deeply and the back knee moves toward the floor.
- Keep the front knee tracking over the middle toes.
- Drive through the front foot to stand back up.
- Finish the rep without pushing off the back leg hard.
Watch for
- Front knee collapsing inward.
- Torso folding forward to escape the bottom.
- Pushing mostly through the back foot.
Breathing
Inhale before lowering, exhale as you drive up.
Tip
Shorten the stance if you cannot reach depth without losing balance.
Track this exercise in the SmartReps app
Log sets, reps and weight, and let the AI coach plan your progression — free on iOS and Android.
Log this exercise in SmartReps
