This is the gold standard exercise for your inner thighs and butt, trainers say - here's how to do it properly
Sure, a curtsy lunge may sound like a weird, medieval, princess-in-training exercise, but it's actually one of the best exercises for your inner thighs. Yep, that hard-to-reach spot, along with your glutes, are in for a real challenge (in the best kind of way) with this move. That is, if you do it correctly....
Celebrity fitness trainer Lacey Stone is here to teach you all about the curtsy lunge, and its major perks.
How to do a curtsy lunge
How to: Stand with your feet hip-width apart, hands on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you. Return to start. Then repeat on the other side. That’s one rep. (Alternatively, you could do all reps on the same side, before moving to the next.)
Sets/reps for results: If you’re looking to strengthen and lift your butt, Stone recommends doing three sets of 8–10 reps while holding heavier weights. 'If you’re looking to make the move into a cardio exercise in order to change the size not the shape of your butt and inner thighs, I’d recommend 12–20 reps for three sets, with lighter weights,' Stone says.
Form tips: Make sure your front knee is aligned with your front ankle. Keep your core engaged and your shoulders back.
Benefits of curtsy lunges
'All types of lunges are a lower-body staple if you're looking for a strong, sculpted backside,' says Stone. But curtsy lunges definitely stand out from the pack, especially for their inner-thigh sculpting powers.
Plus, 'adding a curtsy lunge to your workout routine is a great idea, because it focuses on different muscles than a regular lunge, and will aid in an even perkier bottom.'
And as far as specific muscles go, curtsy lunges actually target your gluteus medius, a muscle in your butt that improves your posture by stabilising your hips. Better posture AND a perkier butt? Yes, please!
Want a full lower-body workout? Try Kelsey Wells' quick and effective butt routine:
Make curtsy lunges part of your workout
Curtsy lunges are a great addition to any lower body, inner thigh, or glutes workout.
'I recommend that you add it once every other week where you would normally do a squat or lunge to spice up your routine,' says Stone.
You can also play with different variations, like a curtsy lunge pulse (demonstrated below). Or you can even add equipment to make the move more challenging, like sliders under your feet, or a weight in your hands.
However you choose to rock this move—expect to feel that burn in your inner thighs and butt!
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