Single Curtsy Lunge
Expert Advice
Maintain an upright posture throughout the movement to prevent unnecessary strain on the lower back.
How-to-do Steps
- Stand with your feet hip-width apart and hands on your hips.
- Move your right leg back and across your body, as if performing a curtsy.
- Lower your body until your left thigh is parallel to the floor.
- Push through your left heel to return to the starting position.
- Repeat for the desired number of reps before switching to the other side.
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Muscles Worked
Single Curtsy Lunge primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes80%
Secondary
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Single Curtsy Lunge work?
Single Curtsy Lunge primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Single Curtsy Lunge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Curtsy Lunge suitable for beginners?
Single Curtsy Lunge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
