Exercise library
Glutes
Curtsy Lunge
No equipment needed
- Primary muscle
- Glutes
- Also works
- Quads
- Equipment
- Bodyweight
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Step one foot diagonally behind and across the other, lowering into a curtsy position. Drive through the front heel to return to standing, keeping the hips square, then alternate sides.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight Hip ThrustBodyweightHinge
- Donkey KickBodyweightHinge
- Fire HydrantBodyweightHinge
- Frog PumpBodyweightHinge
- Glute BridgeBodyweightHinge
- Single-Leg Glute BridgeBodyweightHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: