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Curtsy Lunge

  • Stability & Strength
  • Hard
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This video demonstrates the correct technique for a Curtsy Lunge. This is an advanced lunge exercise which combines strength and stability.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a good exercise to strengthen the Glutes, Quads and Hamstrings
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Stand with your feet about hip width apart
  5. Lift one foot off the ground and take it behind your other leg so it passes it
  6. Place the back foot down onto your toes
  7. As you do this start to bend your front legs hip and knee and the back legs knee to lunge down to the floor
  8. Your front legs knee should be in line with the front foot and should slightly pass the toes at the bottom point
  9. Your torso should remain upright throughout and your back legs knee should be close to the floor at the bottom of the movement.
  10. Once at this point reverse direction to the start position and repeat for the other leg
  11. When you are ready add weights with dumbbells in your hands and progress over time.
  12. Choose a resistance that is high for strengthening and is low for endurance.
  13. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  14. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  15. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  16. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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