Curtsy Lunges

Use an open space with a flat, non-slip surface. Start with bodyweight to learn the pattern, then add dumbbells once your balance and knee control are solid. Wear stable shoes and keep something nearby for light support if needed.

Stand tall with feet hip-width apart and hands at your sides (or holding dumbbells). Brace your core, keep your chest up, and set your shoulders relaxed. Your weight should be balanced through the mid-foot of your standing leg.

Step one leg back and diagonally behind the other leg (like a curtsy), landing softly on the ball of the back foot. As you step, bend both knees and lower under control. Keep most of your weight on the front heel/mid-foot and keep your front knee tracking in line with your toes (avoid collapsing inward). Lower until you feel a strong stretch in the glutes/hips and your front thigh is working hard, then drive through the front heel to return to standing. Reset your posture and repeat for the desired reps, then switch sides.

• Keep your chest tall and think “sit into the front hip” to target the glutes.
• Use a controlled tempo—2–3 seconds down, drive up with the front leg.
• Keep the diagonal step small enough that your front knee stays comfortable and aligned.
• If balance is an issue, slow down or lightly touch a wall/rack for support.
• To progress: add dumbbells, increase depth gradually, or add a brief pause at the bottom.

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