Move of the Month: Curtsy Lunge/Squat

Benefits Curtsy Lunge/Squat 


Stronger Legs and Glutes – The curtsy lunge will build serious lower body strength. The cross-legged nature of the motion may seem a bit foreign at first, this exercise can be a smart way to mix up lower body workouts. Sports such as hockey or figure skating, this motion may feel familiar. If this is the case, the curtsy lunge will only strengthen the lower body for better performance in these sports. 


Complete Sculpting of the Glutes – As stated before, lower body exercises primarily engage the gluteus maximus, the largest of the gluteal muscles. Yet, the curtsy lunge also targets the gluteus medius and minimus. As a result, this exercise will help to create overall balanced in the glute muscles. 


Improved Balance 

Crossing the legs behind in this exercise activates muscles in the ankle, calves, quads, and core to stabilize the body during the curtsy lunge. This will help improve body control. For an even harder challenge, practice completing each repetition in slow-motion. This will create greater muscle activation and a heightened connection between mind and body, which is an important skill involved in balancing. 




  1. Stand with feet hip-width apart. 
  1. Take a big step back with the right leg, crossing it behind the left.  
  1. Bend the knees and lower the hips until the left thigh is nearly parallel to the floor. Keep the torso upright and hips and shoulders as square as possible. 
  1. Make sure the front knee is aligned with the front ankle.  
  1. Keep the core engaged and shoulders back. 
  1. Return to start.  
  1. Then repeat on the other side. That is one rep. (Alternatively, all reps can be completed on the same side, before moving to the next.) 



  • Perform exercise alternating each side 
  • Perform all repetitions on one side first before performing on the other side 
  • Hold on to hand weights or med ball to add resistance