Curtsy Lunge (AKA Drop Lunge) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Dynamic Stretching
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Curtsy Lunge, also known as the Drop Lunge, is a lower-body exercise that primarily targets the glutes while also engaging the abductors, hamstrings, hip flexors, and quads. It is performed by stepping one leg diagonally behind you, lowering into a lunge position, and then returning to the starting stance. This movement helps improve balance, stability, and lower body strength. The exercise requires no equipment, making it an effective bodyweight exercise for strengthening the lower body, particularly the glutes.
How to Perform
Stand tall with your feet hip-width apart and your hands in front of you, maintaining a neutral posture.
Step one leg diagonally behind you at a 45-degree angle, crossing it over your body while keeping your torso upright.
Lower your body by bending both knees, ensuring your back knee gently touches the floor while keeping your front knee aligned with your ankle.
Push through your front foot to return to the starting position, straightening both legs.
Complete the desired number of repetitions, then switch sides and repeat the movement with the other leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid leaning forward as you step back into the lunge position. Keep your torso upright and stable throughout the movement.
Focus on feeling a mild stretch in your glutes as you lower into the lunge.
Ensure your step back is wide enough so that your front knee stays aligned with your ankle, preventing it from extending too far over your toes.
While crossing your arms in front of your chest can help with balance and coordination, it’s not essential for performing the exercise correctly.
How Not to Perform
Avoid Leaning Forward: Do not lean your torso forward as you step back into the lunge. This shifts the focus away from the glutes and can strain your lower back. Keep your upper body upright and engage your core for stability.
Don’t Overstep: Taking too large of a step back can cause your knee to extend beyond your toes, which may lead to unnecessary strain on the knee joint. Ensure your front knee stays in line with your ankle throughout the movement.
Don’t Drop the Back Knee Too Quickly: Avoid dropping your back knee to the floor too abruptly. Control the descent to prevent excessive impact and keep tension in the glutes. The back knee should gently touch the floor in a controlled manner.
Avoid Shallow Lunges: Don't make the lunge too shallow, as this reduces the effectiveness of the exercise on the target muscles. Aim for a deep lunge to fully activate the glutes and surrounding muscles.
Don’t Rush Through the Movement: Performing the lunge too quickly can cause you to lose control and compromise form. Focus on slow, deliberate movements to maximize muscle engagement and prevent unnecessary strain on your joints.
Don’t Forget to Engage the Core: Failing to activate your core can cause instability and decrease the effectiveness of the exercise. Keep your core engaged to maintain balance and protect your lower back.
Avoid Excessive Momentum: Do not use momentum to propel yourself back to the starting position. Push through the front heel in a controlled manner to maintain focus on the glutes and avoid wasting energy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
