FlexCurtsy Lunges
Muscles worked
- Gluteus Maximus
- Gluteus Medius
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Adductor Magnus
- Tensor Fasciae Latae
- CategoryLegs
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells (optional), Bodyweight
- Movement patternLunge
- Training stylesHypertrophy, Strength
Technique
Setup
Stand tall with feet hip-width apart. Hold dumbbells at your sides or a single dumbbell at your chest.
Movement
Step one leg back and across the other, as if performing a curtsy. Lower your hips until your front thigh is parallel to the floor, then return to start.
Form Tip
The diagonal step targets the glute medius and abductors more effectively than a standard lunge. Keep your hips facing forward.
Increase Difficulty
Add a pause at the bottom or increase the weight.
Decrease Difficulty
Perform the movement without weights and use a wall for balance.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.