Curtsy lunges target overlooked muscles essential for running – here’s how to add them to your workouts

If you’re bored with squats, deadlifts and regular forward and reverse lunges, and want to try a new leg exercise to build strength in your glutes and quads, curtsy lunges are a must.

Strength training for runners is essential, and curtsy lunges are the ideal exercise to do at home with no equipment, although you can add a dumbbell in each hand for increased difficulty (purely optional).

A 2022 review of the effectiveness of resistance exercises found that leg exercise can lead to improvements in running economy — aka how efficient you are at running. A combination of strength training and plyometric drills (explosive exercises, like squat jumps or burpees) is usually recommended for runners.

Curtsy lunges are similar to reverse lunges, but the back leg is crossed behind the stationary leg, instead of being stepped directly back, resembling a curtsy.

This exercise is even better than its regular counterparts because it engages secondary muscles that don’t normally see much action: your hamstrings and two smaller glute muscles, the gluteus medius and minimus.

The lateral movement in the curtsy motion uses those muscles along the side and back of the hips, unlike regular lunges.

Curtsy lunges are important because the side movement will improve your stability and balance, making your running more efficient.

Your hip adductors are also worked by the stepping back motion, and strengthening them will help you prevent injuries by lowering tightness in the area.

You will also be able to move your legs more efficiently by engaging your inner thigh muscles, an often overlooked area, which could improve your running performance.

You may opt for curtsy lunges on a leg day or during a full-body workout, but make sure you do it after you’ve warmed up with squats and standard lunges.

Curtsy lunges can be done with light weights and high tempo to improve cardio health, or heavier weights to increase the load on the leg muscles.

1. Stand with your feet at shoulder-width apart and arms down by your torso.
2. Rest your weight on your front foot and step back and to the side with your left, as if you are curtsying. Keep your chest high and gaze forward, and lower your thigh as close to parallel to the floor as you can.
3. Push through your front leg and exhale to return to the initial position.
4. Repeat for desired number of reps before switching legs.