Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Abductors, Hamstrings, Hip Flexors, Quads
Target Muscle Group


Glutes Muscle Anatomy Diagram

Curtsy Lunge (AKA Drop Lunge) Overview

The drop lunge is an activation drill that can be felt in the glutes, abductors, hips, and quads.

It is also commonly referred to as a curtsy lunge – some trying to build gluteal muscle even perform them weighted and overload them as an accessory exercise within their leg workouts.

However, most perform the exercise either at the beginning of their workouts to activate and connect with certain muscle groups, or toward the end of their workouts as an added non-loaded exercise to condition said muscle groups.

Curtsy Lunge (AKA Drop Lunge) Instructions

  1. In an upright position, reach forward with the hands and step back across your body at a 45 degree angle.
  2. Descend until your back knee touches the floor.
  3. Push off the front leg and return to the starting position.
  4. Repeat for the desired number of repetitions on both sides.

Curtsy Lunge (AKA Drop Lunge) Tips

  1. Don’t compensate by leaning forward with your lunge backwards..
  2. You should feel a moderate stretch within your glutes.
  3. Take a large enough step backwards so that your front shin isn’t excessively over your toes.
  4. You can cross your arms as shown in the video and pictures above but this is not 100% necessary.