How to do a Medicine Ball Curtsy Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Medicine Ball Curtsy Lunge
Target muscles worked
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.
- Grasp a medicine ball in both hands and stand with your feet shoulder-width apart and a slight bend in your knees.
- Reach one foot back and to the opposite side by moving behind your opposite leg.
- Drop into a lunge keeping your front knee behind your toes and dropping your back knee toward the ground.
- Pause and hold this position for a moment at the bottom of the movement.
- Engage your glutes, hamstrings and quads to raise your body back to the starting position.
- Switch legs and repeat.
- Maintain good posture by keeping your core engaged for stability, your shoulders back and chest up. Keep your front knee behind your toes.
- 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.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps12.5lbs15lbs
- advanced8reps15lbs20lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Medicine Ball Curtsy Lunge
1. Medicine Ball Reverse Lunge
67.1 mSCORESWAPPED 134 TIMESMedicine Ball Reverse Lunge is a weighted variation of Lunge. Like other Lunges, this is a compound exercise that primarily targets your lower body. Holding a medicine ball in both hands allows you to add a bit more resistance than just your bodyweight. By stepping backwards into your lunge, you also make this exercise more glute and hamstring focused than a standard lunge.
- Intermediate
- Glutes
- Medicine Ball
2. Kettlebell Swing American
83 mSCORESWAPPED 80 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
3. Glute Kickback Machine
94.6 mSCORESWAPPED 77 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
4. Dumbbell Curtsy Lunge
38.3 mSCORESWAPPED 75 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.
5. Barbell Hip Thrust
95.2 mSCORESWAPPED 63 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
6. Cable Hip Extension
89.9 mSCORESWAPPED 61 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
7. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 61 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
8. Single Leg Kickback
86.2 mSCORESWAPPED 58 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
9. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 53 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
10. Cable Pull Through
89.6 mSCORESWAPPED 50 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.