Curtsy Lunge
Crossover lunge to the rear for the glutes, abductors and inner thighs. It works mainly the quads, glutes and adductors, with help from the hip abductors.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Curtsy Lunge
- Stand with the feet hip width apart and the core braced.
- Step one leg back and diagonally behind the other, as if curtsying, keeping the torso upright.
- Bend both knees until the rear knee is just above the floor; the front knee stays over the toes.
- Push through the front heel to return to standing and finish all reps on one side before switching.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Hip abductors | Gluteus medius |
Muscle data from StrengthLog.
Why do it
- Legs and glutes through a long range
- Balance and coordination under load
- Conditioning that shows up fast
Rep standards for Curtsy Lunge
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Curtsy Lunge by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Curtsy Lunge work?
It works mainly the quads, glutes and adductors, with help from the hip abductors.
How do you do Curtsy Lunge?
Stand with the feet hip width apart and the core braced. Step one leg back and diagonally behind the other, as if curtsying, keeping the torso upright. Bend both knees until the rear knee is just above the floor; the front knee stays over the toes. Push through the front heel to return to standing and finish all reps on one side before switching.
How many reps of Curtsy Lunge is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.