How to do a Banded Curtsy Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Banded Curtsy Lunge
Workouts with Banded Curtsy Lunge
Instructions for Proper Form
Banded Curtsy Lunge is a variation on the more standard Lunge that incorporates a mini loop band. Like other Lunge variations, this compound exercise primarily targets the quadriceps. The curtsy motion helps engage your hips and glutes more, while the mini loop band adds resistance, ensuring increased muscle activation and stability development. This is a great exercise for addressing strength imbalances and enhancing lower body mobility.
- Secure a loop band around your legs, just above your knee.
- Stand with your feet roughly shoulder-width apart.
- Keep your core engaged and chest up throughout the exercise.
- Shift your weight to one side and raise your other foot off the ground.
- Step behind the leg you’re balancing on and plant your foot.
- Bend your front knee to drop into a squat position.
- Engage your quads, glutes and hamstrings to extend your front leg.
- Return to the starting position.
- Switch sides, and repeat.
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Generate My PlanAlternative Exercises to Banded Curtsy Lunge
1. Curtsy Lunge
31.1 mSCORESWAPPED 54 TIMESCurtsy Lunge is a variation on the more standard Lunge. Similar to other lunge variations, this compound exercise primarily targets the quadriceps. By stepping one leg behind and across the other, this exercise also heavily recruits the glutes and inner thighs, helping to build stability and balance. It’s a great way to add variety to your lower body workouts while addressing different muscle groups.
- Intermediate
- Quads
2. Dumbbell Curtsy Lunge
38.3 mSCORESWAPPED 28 TIMESTargets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.
3. Air Squats
92.1 mSCORESWAPPED 27 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
4. Dumbbell Squat
94.1 mSCORESWAPPED 22 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Leg Extension
99.4 mSCORESWAPPED 16 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
6. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 10 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
7. Dumbbell Sumo Squat
81 mSCORESWAPPED 10 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
8. Mini Loop Band Alternating Leg Raises
54.3 mSCORESWAPPED 9 TIMESFocusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.
- Beginner
- Quads
- Mini Loop Bands
9. Lunge
90.8 mSCORESWAPPED 9 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads
10. Dumbbell Lunge
97.6 mSCORESWAPPED 9 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.