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Banded Curtsy Lunge being performed with proper form
Banded Curtsy Lunge demonstration video — proper form for the full movement.

How to do a Banded Curtsy Lunge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
5,535
Popularity Rank
899th
Difficulty
Intermediate
Quads Strength
44 mSCORE 193rd
Equipment Required

Workouts with Banded Curtsy Lunge

    Target muscles worked

    Primary Muscles
    Quads
    Secondary Muscles
    Abs, Adductors, Abductors, Hamstrings, Glutes

    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.

    1. Secure a loop band around your legs, just above your knee. 
    2. Stand with your feet roughly shoulder-width apart. 
    3. Keep your core engaged and chest up throughout the exercise. 
    4. Shift your weight to one side and raise your other foot off the ground. 
    5. Step behind the leg you’re balancing on and plant your foot. 
    6. Bend your front knee to drop into a squat position. 
    7. Engage your quads, glutes and hamstrings to extend your front leg.
    8. Return to the starting position.
    9. Switch sides, and repeat.

    Alternatives & Variations to Banded Curtsy Lunge

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    1. 1. Curtsy Lunge

      Photo of Curtsy Lunge being performed
      31.1 mSCORESWAPPED 57 TIMES

      Curtsy 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.

    2. 2. Air Squats

      Photo of Air Squats being performed
      92.1 mSCORESWAPPED 29 TIMES

      Air 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.

    3. 3. Dumbbell Curtsy Lunge

      Photo of Dumbbell Curtsy Lunge being performed
      38.3 mSCORESWAPPED 29 TIMES

      Targets 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.

    4. 4. Dumbbell Squat

      Photo of Dumbbell Squat being performed
      94.1 mSCORESWAPPED 19 TIMES

      Dumbbell 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. 5. Leg Extension

      Photo of Leg Extension being performed
      99.4 mSCORESWAPPED 17 TIMES

      Leg 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.

    6. 6. Dumbbell Sumo Squat

      Photo of Dumbbell Sumo Squat being performed
      81 mSCORESWAPPED 11 TIMES

      A squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.

    7. 7. Bodyweight Bulgarian Split Squat

      Photo of Bodyweight Bulgarian Split Squat being performed
      46.9 mSCORESWAPPED 10 TIMES

      Bodyweight 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

    8. 8. Mini Loop Band Alternating Leg Raises

      Photo of Mini Loop Band Alternating Leg Raises being performed
      54.3 mSCORESWAPPED 10 TIMES

      Focusing 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.

    9. 9. Dumbbell Lunge

      Photo of Dumbbell Lunge being performed
      97.6 mSCORESWAPPED 9 TIMES

      Dumbbell 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.

    10. 10. Dual Kettlebell Front Squat

      Photo of Dual Kettlebell Front Squat being performed
      64.2 mSCORESWAPPED 9 TIMES

      Dual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.