Want to round out the sides of your glutes? The curtsy lunge targets the gluteus medius, the muscle responsible for filling out 'hip dips' and giving a rounded look.

What muscles does the Curtsy Lunge work?

• Gluteus Medius & Minimus — Heavily recruited to stabilize the crossed-over leg.
• Gluteus Maximus — Primary mover for standing back up.
• Quadriceps — Assisting in knee extension.

How to do a Curtsy Lunge — step by step

1. Stand tall with your feet hip-width apart.
2. Shift your weight onto your right foot.
3. Take your left foot and step it diagonally behind your right leg (like you are performing a curtsy).
4. Bend both knees, lowering your hips until your right thigh is parallel to the floor.
5. Keep your torso upright and your hips facing completely forward, resisting the urge to twist your body.
6. Drive through your right heel to return to the standing position.

Intermediate & Advanced Variations

• Dumbbell Curtsy Lunges: Hold a dumbbell in each hand or one heavy kettlebell at your chest to increase the intensity.
• Deficit Curtsy Lunge: Stand with your front foot on a 2-inch elevated platform or weight plate to increase the depth and stretch on the side glute.

Common mistakes (and how to fix them)

• Twisting the hips: Your chest and hips should stay facing forward like headlights on a car. Only the leg moves.
• Stepping too far sideways: You don't need a massive horizontal step. A small, diagonal step backward is enough to stretch the gluteus medius.
• Moving too fast: This exercise requires balance. Rushing it will cause you to use momentum rather than muscle.

Sets and reps guide

Pro tip

Focus heavily on the front leg. The back leg is just touching the floor for balance. If you feel this entirely in your front side-glute, you are doing it perfectly.