Cross behind and sink low. Glutes get hit from a new angle.
Keep your front knee tracking over your foot and your chest tall as you sink.
The Medicine Ball Curtsy Lunge is a Glutes-first movement, with Quads working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Medicine Ball Curtsy Lunge primarily works the Glutes with Quads assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
