How to do the Sliding Curtsy Lunge
- Stand with one foot on a towel, hands clasped at your chest.
- Slide that foot back and across behind the other, bending both knees.
- Lower until your front thigh is near parallel and your back knee moves downward.
- Drive through front foot to stand.
- Finish reps, then switch sides.
Full technique — 7 steps
- Stand tall with feet hip-width apart, one foot on a towel or slider disc, hands clasped at your chest.
- Shift your weight onto the planted foot.
- Slide the other foot back and across behind the planted leg, bending both knees.
- Lower until the front thigh approaches parallel while the back knee drops toward the floor.
- Keep most of your weight over the front leg and your hips and shoulders facing forward.
- Drive through the front foot and slide the rear foot back to the starting position.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Single Arm Dumbbell Overhead Split Squat Same level
- Dumbbell Front Rack Curtsy Lunge Same level
Barbell
- Barbell Reverse Lunge Same level
- Barbell Curtsy Lunge Harder
Kettlebell
- Kettlebell Reverse Lunge Easier
- Goblet Side Squat Easier
Weight plates
- Bodyweight Deficit Reverse Lunge Same level
- Plate Forward Lunge Easier
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
- Easier Archer Reverse Lunge
- This exercise Sliding Curtsy Lunge
- Harder Bodyweight Bulgarian Split Squat
- Harder Bulgarian Split Squat
Too hard for now? Start with the Archer Reverse Lunge.
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).
