Male model ex_QJZE7N

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Upper Legs · Band

Curtsy Lunges Resistance Band

beginnerstrength

Curtsy Lunges Resistance Band is a beginner compound strength exercise that works the glutes (upper legs), with the quadriceps and hamstrings assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Glutes
Body part: Upper Legs
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Quadriceps · Quadriceps Femoris
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Curtsy Lunges Resistance Band

Stand with your feet shoulder-width apart and place a resistance band under your left foot. Hold the handles of the band with both hands either at shoulder height or by your abdomane sides.
Step your right leg behind and across your left leg, while bending both knees to lower into a lunge.
Push through your left heel to return to the starting position, bringing your right leg back to the starting position.
Repeat for the desired number of repetitions, then switch sides to work the other leg.

Form tips

Keep your chest up and your back straight to maintain proper form.
Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
Exhale as you push back to the starting position and inhale as you lower into the lunge.

Curtsy Lunges Resistance Band alternatives

Barbell Curtsy Lunges

Glutes · intermediate

Plate Curtsy Lunge

Glutes · intermediate

4 Corners Curtsy

Glutes · intermediate

Landmine Curtsy Lunge

Glutes · intermediate

More glutes exercises

Landmine Goblet Curtsy Lunge

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Dumbbell Hip Thrust (Version 2)

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Dumbbell Figure Four Hip Thrust

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Dumbbell Feet Elevated Staggered Glute Bridge

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Banded Feet Elevated Hip Thrusters

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Bodyweight Hip Thrust

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Dumbbell Staggered Hip Thrust

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Barbell Kas Glute Bridge

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Curtsy Lunges Resistance Band FAQ

What muscles does Curtsy Lunges Resistance Band work?

Curtsy Lunges Resistance Band mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The quadriceps and hamstrings work as secondary muscles.

What equipment do you need for Curtsy Lunges Resistance Band?

You need a band.

How many sets and reps of Curtsy Lunges Resistance Band should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Curtsy Lunges Resistance Band good for beginners?

Yes. Curtsy Lunges Resistance Band is rated beginner, so it's a sound choice while you learn to train the glutes.

How many calories does Curtsy Lunges Resistance Band burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Curtsy Lunges Resistance Band?

Other exercises for the glutes include Barbell Curtsy Lunges, Plate Curtsy Lunge, 4 Corners Curtsy and Landmine Curtsy Lunge.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QJZE7N" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QJZE7N",
  "name": "Curtsy Lunges Resistance Band",
  "model": "male",
  "target": "Glutes",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_QJZE7N/mp4-720.mp4?…",
    "poster": "https://…/ex_QJZE7N/poster.jpg?…"
  }
}