Banded Curtsy Lunge
10 reps
Band above the knees, step behind and across, then lower into a lunge.
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QUADS
Banded Curtsy Lunge
The banded curtsy lunge adds a mini loop band above the knees to the crossing curtsy motion, ramping up the demand on the glutes and hips. The band keeps constant tension that forces better activation and control while the quads still do the primary work. It's a solid variation for evening out strength differences and building hip stability.
How to do it
- 1
Loop a mini band around your legs just above the knees.
- 2
Stand with your feet roughly shoulder-width apart, core tight and chest up.
- 3
Shift your weight onto one leg and lift the other foot.
- 4
Step that foot back and across behind your standing leg, planting it down.
- 5
Bend the front knee to lower into a curtsy squat, then drive through the front leg to stand.
- 6
Return to the start, switch sides, and repeat.