The curtsy lunge can be a problematic exercise due to stress and torque at the hip and knee joints. I want to share three alternatives to the curtsy lunge that allow you to more safely work the same muscle groups. If you don’t do curtsy lunges, these three moves are a great way to change up your workout.
You can scroll down to the video below, or continue reading for a more thorough explanation.
The traditional curtsy lunge involves a diagonal backward lunge with one foot crossing behind the other. The stationary front leg is loaded in a position that demands good biomechanics, flexibility, and strength. While all exercises benefit from good form, this is especially true for curtsy lunges. Consequently, the potential for wear and tear on your joints is pretty high.
Three Alternatives
Why do people do curtsy lunges? They’re often touted as a ‘butt sculptor’. Hmmm. There are so many factors that play into muscle shape and definition – among them genetics, diet, and overall fitness program – that one single exercise probably isn’t going to be the only way to get a sculpted butt.
Still, exercises targeted to the glutes and other muscles of the hip will help you reach your goals – whether they’re to get stronger, stay pain-free, be healthier, or…. get a sculpted butt.
Here are three safer alternatives to the curtsy lunge if you’re looking for ways to work the glutes, inner thigh muscles, and deep muscles of the hips:
- Modified curtsy lunge
- Backward lunge with external rotation of the rear foot
- Forward lunge with external rotation of the rear foot
Modified Curtsy Lunge
With a modified curtsy lunge, you take your foot back, but not on that exaggerated diagonal. You don’t cross midline. You move into the lunge and establish even weight bearing between your front and back foot as you lower down.
A few key points:
- Your front foot remains flat on the floor while heel of the back foot stays lifted.
- Both feet are turned out and your hips are in external rotation.
- Squeeze the inner thighs and glutes as you return to the starting point.
This modified curtsy lunge requires more balance than the deep curtsy lunge. When you go into a deep diagonal position for the traditional curtsy lunge, you can ‘hang’ on your ligaments for stability. In contrast, you have to use more muscle control to balance with the modified curtsy lunge.
Backward Lunge with External Rotation of Rear Foot
With this move, your front foot points forward. The rear foot is angled outward to put your hip into external rotation. This encourages a slightly different activation of the glutes, inner thigh muscles, and deep hip muscles than the standard backward lunge in which both feet point forward. It also more closely mimics how you would step backward in ‘real life’.
Of the three, I particularly like this move. It’s not too hard to achieve good form and this allows you to focus on going deep and adding weight if you like.
Forward Lunge with External Rotation of Rear Foot
Once again, angling the rear foot outward externally rotates the hip for a more functional lunge. The front foot steps forward and stays pointed forward. The rear foot stays angled out. As you lunge forward, avoid bringing your upper body out over the front knee. Stay slightly back, keeping the weight towards the heel of that front foot to avoid stress on the forward knee.
Follow along with the video to try all three alternatives to the curtsy lunge:
A Word About Your Feet
I suggest going barefoot as you try these three alternatives to the curtsy lunge. This will allow you to see what’s really going on at your feet. If you find yourself rolling inward at the arch or uncomfortable at the knee or hip, try this:
- Activate the muscles of the feet and work to get properly distributed weight bearing through the feet. (See links below for more.) This can help keep your ankles, knees, and hips in good alignment.
- OR decrease the outward rotation angle of the foot. It’s possible you’re tight in your hips. Decreased rotation of the foot will help keep everything aligned.
Assessing Your Workout Moves
It’s fun to change up your workout with different moves. You can give your muscles slightly different challenges, increase your strength, and keep things interesting. However, you do need to watch that you don’t sacrifice safety and joint health. In many cases – such as the curtsy lunge – there are modifications you can make or similar exercises you can perform to stay safe, get strong, and keep things entertaining.
Stay fit!
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