3 Exercises to Stop Doing: #3: Curtsy Lunges

This garbage exercise has come back into the spotlight with the influx of "at home booty building workouts" and instagram "fitness influencers" who have no more knowledge on safe and effective training practices than your high school computer gamer, but happen to have nicer bodies so people think they know what they are talking about.
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Again, as with all exercise, there are safer ways to perform this exercise, but overall it is high risk-low reward and easy to perform very poorly, so for that reason it is on the list of exercises to stop doing. Coupling a dangerous movement pattern, with high reps, poor mechanics, low levels of lower limb stability and control, and sometimes even higher forces from jumping or performing for speed...is a recipe for disaster. There are better ways to train whatever you are trying to target with this exercise, and the only reason it exists, is because IG fitness influencers need more content to give you on their daily booty burn videos.

Connect with Coach PJ on Instagram: @CoachPJnestler

[joshuaalfred]

Have to disagree with you mate. With severe bilateral patella tendinopathy (confirmed diagnosis via MRI scan) and after having seen 4 physios off and on for over 10 years, I feel confident in saying that this is the most effective exercise I have had in stabilising my knee. The issue is weak inner thighs and gluetus medius which causes my knee to roll in. Courtsey lunges when done properly isolate both these muscles in a compound movement - this is something that leg extensions don't do. In just a few weeks there have been a noticable improvement in my knee stability.

[Moxieinmotion]

Curtsy lunges actually hit the glute med, side hip tissue, to help train the "restacking" movement of this tissue. Ie; realigning the hip and torso over the single leg - which directly relates to gate mechanics (running and walking). Good gate mechanics are basically the foundation of any other movement or sport. (walking is the MAIN thing we do). Of course like ANY exercise, you progress to this when you know it can be safely done. To say you shouldn't do any movement EVER, is silly. All movements should be worked up to and based on an individuals abilities. MOST people shouldn't do handstands because they don't have proper overhead mobility or wrist mobility, but yet MANY. people still do them.

[AdrienBCaldwell]

Actually I 100% COMPLETELY disagree with Coach PJ Nestler. I've been lifting weights for over thirty years and learned of this exercise just a month ago. I kid you not, in a month's time of doing this exercise twice a week my glutes have finally filled in and my lower body looks more balanced. My ass was kinda flat even though I can do hip thrusts with a barbell loaded to 315lb and do reps. Or Hungarian split squats with dumbbells in my hands or a loaded bar on my back or duck-walk, etc.

The other thing I've noticed was that any type of traditional lunge movements where I stepped directly back with one leg resulted in occasional hamstring pulls. This happened regularly and resulted in me having to take time off from the gym. But with the curtsy lunge I no longer feel it in my hamstrings. I feel the exercise entirely in my gluteal muscles.

I will say that I would only do this movement on a Smith machine. My leg and knee that remain forward don't sway to one side or move forward as I lunge back with my other leg. I will say that I would never attempt to do this exercise with a barbell or dumbbells. Using the Smith machine allows me to stabilize myself from swinging side to side. It has really worked for me.

[charlosdo]

I disagree with cutting this exercise out, as it's a functional movement to strengthen abductor muscles. If you do it wrong, of course there is risk of injury, just like any exercise. Instead of cutting it out, learn to do it right (keep the your knee directly over your foot, and behind your toes) and with control before progressing into speed and power movements.
Also, it's not true that is has no benefits, and that a side lunge or forward lunge would do the same. Each angle you step targets a different part of the leg.
-Side lunge primarily hits your glutes (butt) and adductors (inner thigh);
-Forward and reverse lunges glutes, hamstrings (back thigh), and quads (front thigh);
-Curtsy lunge hit your glutes and abductors (outer thigh)

[haanswinn]

then do them properly, it's also very specific to sports like skating, they do these with landmines for a reason as well to develop lateral power and strength, be informed first before you judge an exercise

[DetroitKim]

IF you have low back / si joint/ pelvis instability/ weak -non active glutes read my comment and do NOT listen to him - learn proper form and Def. add them I’m. Actually I have no idea what kind of curtsy lung he is doing here. That isn’t at all how I was taught to do them - and the speed and angle you are doing them absolutely would hurt someone. Curtsy lunge is one of the exercises that literally have helped save my butt (and back!) They have become an integral piece to stabilize my hyper mobile SI joints / unstable pelvis/ l4-l5 issues. As a long term issue (2 years) and doing various diff. Exercises for posterior chain ( I got about 80 percent better but couldn’t get to 100) when someone showed me the proper order and sequence to fire up and strengthen all glutes I started making HUGE progress in literally 3 days. Within a week I’m 99 percent stable in that area (after a 2 year up and down struggle) and a curtsy lunge done properly was a HUGE piece of that puzzle. I’d never done them before, hadn’t even heard of them (have done every other type of lunge) . They exercise in a way that seems to help coordinate the posterior chain / leg muscles to communicate better (which is a huge problem if. You have any low back / pelvis/ pinched nerve/ dead butt issues.) I guess I’m taking all this time to write this because someone who sufferers the same issues I have been (which destroys your life) might see this video looking for help and never consider them . If you have low back pain, / weak posterior chain (go hand in hand) then absolutely try a curtsy lunge - just don’t watch this style at all. I’m thinking many guys want to stay away because of the work ‘curtsy’ isn’t manly enough. Male or female it will work those glutes and help that back!!!

[giachuckbaker]

Use a TRX when doing a curtsy lunge…provides stability and more control by being able to utilize your upper body. It’s the only way I have my clients do a curtsy lunge.

[robstar]

sorry but bad Video... you do the curtsy lunge to stabilize the hips knees and ankles... first of all there are nearly no bad positions in movement anyway.. just inappropriate loading (even bodyweight can be inappropriate at some times so you have to build up). Curtsy lunges are great to treat issues with your it-band for examples... It always depends on circumstances and Goals. Are there better excercises to Focus on your glutes? Of course! Is this excercise dangerous per Definition: Absolutly not. Is this excercise helpful to build stabilization in your Joints and in an demanding Position: definitly. Is it appropriate for everyone? Depends. So listen to your Body and do them if you feel comfortable, load it if you can. I do them loaded with kettlebells and i feel great. They helped me with hip stability and my it-band issues... so...
If you are a beginner and or have knee issues i wouldn t start loaded or very dynamic. Maybe start with normal lunges or other variations first. Progress to a "mild" form with minimihzed crossing of your legs.
Deeming an excercise as always good or always bad is mostly the wrong way.

[CharlieChittenden]

Logic: Don't do this exercise because you could do it improperly.
...Hmmmm.... Okay.

[sheeraz]

After curtsy lunge, i feel muscle aches (good ones) in places that no other exercice or machine has ever made me feel : a sort of "u" shaped area that goes from my bottom glutes and biceps femoris. So i will definitely keep doing it. But i agree that there are many technical things to do in order to avoid injuries

[alexandraoloughlin]

I have a bad hip and I find this movement really relieves any tension held there, it seems to stretch the right spot!

[CANDYPOPSTYLZ]

good cuz I hate doing them anyways yay!

[jessicaweinert]

Proper form needs to be coached but this is in fact a fantastic exercise. As someone with a hip replacement and several clients with hip issues, this is a great exercise to strengthen the glutes. But the leg must be in the right position. Any exercise can be a bad exercise with bad form.

[bonhomme]

This is a really extreme stance to take on an exercise. If you can't do the full range of motion confidently on a bodyweight exercise, the answer should be identifying which muscle groups are holding you back. Two months ago I would have injured myself trying this because everything connecting to my patella and hip flexors were messed up. If you can't descend doing this move, start with the tiniest of dips, listen to your body, and train all the muscles that speak to you. Never try to force a rep if you feel tightness in an area that isn't the muscle you're targeting. Study ALL the minor muscle groups in your body and work them equally. And my personal advice - do bodyweight exercises barefoot! Everything down to your toes should be bearing your weight.

[lilyboo]

I was told to do this as a workout and they linked this as a way to show us how to do it soooo um huh?

[elizabethboyer]

I modified this as a beginner and I only lower myself to the point where I feel my booty burning then I hold it for a few seconds. I also try to move slowly and gently to go easy on the knee

[Cityweaver]

Your description burns more than my quads.

[dmarie]

I love this exercise but I use light weight, don't jump in and out of the movement and have strong legs. Never felt knee pain but will be mindful about doing them...what alternates do you suggest instead of these?

[chrishansen]

It looks kind of like the twist stance in some martial arts.

[dr.smith_dpt]

You are spreading false information :( - if done correctly can be great for training the transverse plane