# Curtsy Lunge

URL: https://heatsy.app/ex/curtsy-lunge

Also known as: Curtsey Squat, Curtsy Squat, Crossover Lunge, Curtsey Lunge, Curtsy Lunges, Curtsey Lunges, Cross-Behind Lunge, Curtsy, Curtsey, Bodyweight Curtsy Lunge

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Maximus, Gluteus Medius, Vastus Lateralis, Vastus Medialis
- Helps: Gluteus Minimus, Rectus Femoris, Vastus Intermedius, Adductor Magnus
- Holds: External Oblique, Internal Oblique, Tibialis Anterior

## Technique

1. Stand tall with feet hip-width apart, hands on the hips or in front of the chest.
2. Step one foot back and across behind the other, as in a curtsy.
3. Bend both knees and lower until the front thigh is nearly parallel to the floor.
4. Push through the front heel to return to standing, then switch legs.

### Cues

- Keep the hips facing forward; the back leg crosses, the pelvis does not turn.
- Front knee tracks over the toes.

### Common mistakes

- Letting the front knee collapse inward.
- Twisting the hips toward the back leg.
- Leaning the torso far forward.

## Alternatives

- [Barbell Lateral Lunge](https://heatsy.app/ex/barbell-lateral-lunge)
- [Dumbbell Reverse Lunge](https://heatsy.app/ex/dumbbell-reverse-lunge)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)