Curtsy Lunge (Bodyweight)
The bodyweight curtsy lunge is a functional lower-body exercise that targets the glutes, quadriceps, and inner thighs by mimicking a curtsy motion. This variation places unique emphasis on the gluteus medius, helping to improve hip stability and sculpt the outer glutes without requiring equipment.
Because the curtsy lunge involves a rotational component that places specific torque on the knee, the AI analyzes your joint pain logs to ensure this variation is safe for your biomechanics. By tracking your RPE and recovery data from recent leg sessions, the app can adjust volume to ensure you stimulate the glutes without overworking your hip stabilizers. Additionally, if your daily activity metrics show high fatigue, the AI may recommend a linear regression to protect your connective tissues.
Form Cues
- Keep your chest lifted and torso upright throughout the movement
- Step your back foot diagonally behind your front leg
- Ensure your front knee tracks directly over your toes
- Keep your hips square to the front as much as possible
- Drive through your front heel to return to the starting position
- Don't let your front knee collapse inward past your big toe
- Don't rotate your entire torso to the side
- Don't slam your back knee into the ground
- Don't round your upper back or shoulders
- Don't take a step so shallow that you lose balance
Common Mistakes
- Allowing the front knee to cave inward (valgus)
- Twisting the pelvis instead of keeping it square
- Taking a step that is too short or too wide
- Rounding the spine forward
- Relying too much on the back foot for balance
Muscles Worked
This exercise primarily targets the glutes and quadriceps, with a specific emphasis on the gluteus medius due to the cross-body angle of the lunge. It also heavily recruits the adductors (inner thighs) for stability and engages the core to maintain an upright torso during the lateral shift.
Primary
Secondary
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