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Upper Legs · Weighted
Plate Curtsy Lunge
Plate Curtsy Lunge is an intermediate compound strength exercise that works the glutes (upper legs), with the adductors and abductors assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes
- Quadriceps
Secondary muscles
- Adductors
- Abductors
How to do Plate Curtsy Lunge
- Hold a weight plate at your chest with both hands.
- Step one leg behind and across your body into a curtsy position.
- Lower until your front thigh is about parallel to the floor.
- Push through your front foot to stand, then switch legs.
Form tips
- Keep your torso upright.
- Keep your front knee over your foot.
Plate Curtsy Lunge alternatives
More glutes exercises
Plate Curtsy Lunge FAQ
What muscles does Plate Curtsy Lunge work?
Plate Curtsy Lunge mainly works the glutes in the upper legs. The adductors and abductors work as secondary muscles.
What equipment do you need for Plate Curtsy Lunge?
You need a weighted.
How many sets and reps of Plate Curtsy Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Curtsy Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Curtsy Lunge 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 Plate Curtsy Lunge?
Other exercises for the glutes include Landmine Curtsy Lunge, Landmine Goblet Curtsy Lunge, Diagonal Lunge and Curtsy Lunges Resistance Band.
For developers
Use Plate Curtsy Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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