The Kettlebell Alternating Curtsy Lunge is a intermediate-friendly kettlebell strength exercise that targets the glutes, with the quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesQuads
EquipmentKettlebell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Alternating Curtsy Lunge
Hold a kettlebell at chest height in a goblet grip with both hands cupping the horns.
Stand tall with your feet hip-width apart and your core braced.
Step one foot diagonally back and across behind your front leg, like you're starting a curtsy.
Lower your back knee toward the floor by bending both legs, keeping the front knee tracking over the front foot.
Drive through the heel of your front foot to push back up to the start, returning the back leg to neutral.
Alternate sides each rep, keeping your torso upright and the kettlebell tight to your chest throughout.
02 The payoff
Why it earns its spot
Targets the glute medius for hip shape and lateral stability.
Builds single-leg strength with a heavy crossover challenge.
Improves balance and hip control under load.
03 Don't do this
Common mistakes
Letting the front knee cave inward on the descent, which strains the knee and removes glute work.
Crossing the back leg too far behind, which forces the hips to rotate and breaks the stable stance.
Leaning the torso forward over the front leg, loading the lower back instead of the glutes.
Letting the kettlebell drop away from the chest, which destabilizes the upper body and shortens the rep.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Alternating Curtsy Lunge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
