# Sliding Curtsy Lunge

A curtsy lunge in which the rear foot slides back and across on a towel or slider disc instead of stepping. Trains the quads and glutes, with the inner thighs and hip stabilizers working to control the slide.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/curtsy-lunge-slide-with-towel/video/male.mp4
- HTML: https://seto.fit/exercises/sliding-curtsy-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 5/10
- Hamstrings: 4/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Sliding Curtsy Lunge

1. Stand with one foot on a towel, hands clasped at your chest.
2. Slide that foot back and across behind the other, bending both knees.
3. Lower until your front thigh is near parallel and your back knee moves downward.
4. Drive through front foot to stand.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, one foot on a towel or slider disc, hands clasped at your chest.
2. Shift your weight onto the planted foot.
3. Slide the other foot back and across behind the planted leg, bending both knees.
4. Lower until the front thigh approaches parallel while the back knee drops toward the floor.
5. Keep most of your weight over the front leg and your hips and shoulders facing forward.
6. Drive through the front foot and slide the rear foot back to the starting position.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Front knee collapsing inward
- Pushing off the back foot
- Sliding too far across
- Twisting the pelvis during descent
- Letting weight shift off front leg

## Form cues

- Load the front leg
- Keep hips facing forward
- Slide back and across
- Front foot stays planted
- Stand tall at finish

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Overhead Split Squat](https://seto.fit/exercises/single-arm-dumbbell-overhead-split-squat/), [Dumbbell Front Rack Curtsy Lunge](https://seto.fit/exercises/dumbbell-front-rack-curtsy-lunge/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Curtsy Lunge](https://seto.fit/exercises/barbell-curtsy-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Sliding Curtsy Lunge — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Sliding Curtsy Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 5/10, Hamstrings 4/10, Hip abductors 4/10, Calves 3/10.

### When should I do the Sliding Curtsy Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Sliding Curtsy Lunge?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Sliding Curtsy Lunge?

Dumbbells: Single Arm Dumbbell Overhead Split Squat, Dumbbell Front Rack Curtsy Lunge. Barbell: Barbell Reverse Lunge, Barbell Curtsy Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge.

### What is an easier version of the Sliding Curtsy Lunge?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Sliding Curtsy Lunge?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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