Muscle Group
Primary Muscle Group: Gluteals (Gluteus Maximus [Buttocks], Gluteus Medius)
Secondary Muscle: Quadriceps, Tensor Fascia Latae (Hip)


Smith Curtsy Lunge

While keeping your weight on the lead foot / heel, step behind with the other foot and lower your body down into a squat position. Keep a straight / neutral spine and lower your body until you feel either a stretch in the lead leg hip or until the lead leg has a 90 degree angle in the knee joint.

Stand up by driving through the lead heel and exhaling. Try and consciously activate the gluteus maximus (buttocks) during the ascent.

Do not do this exercise if you have hip or knee pain.


Muscle Group

Primary – Back (Latissimus Dorsi, Rhomboids, Trapezius, Infraspinatus, Teres Major)
Secondary – Posterior Deltoid (Shoulder), Biceps Brachii (Biceps), Erector Spinae)


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