Whether we’re working with clients in-home or through virtual personal training, one of our go-to lower body exercises for shaking things up is the curtsy lunge. It’s a dynamic, challenging movement that targets your legs, glutes, and core while enhancing balance, coordination, and joint stability. Today, we’re breaking down how this move can benefit your workout routine –and how to do it safely and effectively.

CURTSY LUNGE BASICS

The curtsy lunge gets its title from the traditional curtsy gesture, but don’t let the gracefulness of the name fool you. It’s a powerful way to activate the glutes, quads, hamstrings, and inner thighs. It involves stepping one leg behind and across the other — like a diagonal reverse lunge — engaging stabilizing muscles that standard lunges can miss. This makes it ideal for anyone looking to build strength with a functional, challenging twist.

When we program the curtsy lunge for clients, especially during virtual personal training sessions, we emphasize control over speed. Since balance can be a challenge at first, we recommend focusing on form before adding weight or increasing reps.

THE BENEFITS

As a team of certified personal trainers working across both digital and in-person platforms, we often look for exercises that give maximum results with minimal equipment. The curtsy lunge does just that. It challenges core stability, improves hip mobility, and strengthens the lower body — all without needing a gym.  

It’s also a great way to target the glutes medius muscles, found on the sides of your glutes. “The gluteus medius is often underactive, making strengthening exercises like the curtsy lunge even more important” (Healthline, 2020). 

For clients who work with a virtual personal trainer, the curtsy lunge is a smart addition to a bodyweight workout at home. With no machines required, it can be done in small spaces — perfect for condo living or tight Toronto apartments. We often use the curtsy lunge as part of a dynamic warm-up or strength circuit to prepare clients for more complex compound lifts.

OUR TIPS

Incorporating curtsy lunges into your routine is a great way to break up the monotony of traditional lunges and squats. Want more strength? Add dumbbells. Looking for a cardio burn? Add a hop at the top. The possibilities are endless!

We often include curtsy lunges in glute-focused sessions or total-body workouts. They demand coordination, so they’re a great tool for enhancing mind-muscle connection — something we always prioritize with our clients.

If you’re dealing with joint issues — particularly in the knees and hips — it’s important to approach curtsy lunges with care. The twisting nature of the movement can exacerbate pre-existing conditions and is not the correct choice for everyone. “But joint pain isn’t something you have to resign yourself to living with. There are steps you can take today — like exercising more — that can help ease your discomfort” (Harvard Health, 2025). That said, you should speak to a qualified health professional (as well as a personal trainer) before attempting a new or challenging movement.  

CURTSY LUNGE HOW TO

While we always recommend personalized coaching to fine-tune your form, the basics of a curtsy lunge are accessible to most fitness levels. Start standing tall, then step your right foot behind and across your left, lowering your hips as if performing a diagonal lunge. Keep your chest upright and your front knee aligned with your toes. Push through your front heel to return to standing, then switch sides.

If you’re working with one of our virtual personal trainers, we’ll likely ask you to perform the movement from both the side and front for feedback. We find this helpful for catching common mistakes like leaning too far forward or letting the knee cave in.

FINAL THOUGHTS

As a team of professionals passionate about movement and results, we’re always excited to share functional, effective exercises with our community. Whether you’re working with a virtual personal trainer or meeting with one of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa, mastering the curtsy lunge can elevate your fitness routine. Ready to add them to your program? Reach out to us to learn how we can build a custom plan that fits your goals, schedule, and space!