How to do a Medicine Ball Curtsy Lunge

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Medicine Ball Curtsy Lunge

Sets Logged
30,798
Popularity Rank
759th
Difficulty
Intermediate
Glutes Strength
94 mSCORE 13th
Equipment Required

Target muscles worked

Primary Muscles
Glutes
Secondary Muscles
Quads, Hamstrings

Instructions for Proper Form

This exercise is a weighted variation of the more standard Curtsy Lunge. Like the standard variation, this is a compound exercise that primarily targets the glutes. By holding a medicine ball in both hands, you can add more resistance to this exercise than simply your body weight.

  1. Grasp a medicine ball in both hands and stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Reach one foot back and to the opposite side by moving behind your opposite leg.
  3. Drop into a lunge keeping your front knee behind your toes and dropping your back knee toward the ground.
  4. Pause and hold this position for a moment at the bottom of the movement.
  5. Engage your glutes, hamstrings and quads to raise your body back to the starting position.
  6. Switch legs and repeat.
  7. Maintain good posture by keeping your core engaged for stability, your shoulders back and chest up. Keep your front knee behind your toes.
  8. You should feel this exercise primarily in your glutes and quads.

Common Form Mistakes

  • Over Reach

    Although you’re crossing your leg behind you, remember to keep your forward knee inline with your toes. Reach too far with you back foot can place a lot of tension on your knee, and increase your risk of injury.

Weight & 1 Rep Max Calculator

Average Medicine Ball Curtsy Lunge standards by male, female, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Medicine Ball Curtsy Lunge

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