View this exercise on Fitain

Suspension Strap Curtsy Lunge (w/ Knee Drive Hop)

  • Intermediate
  • Suspension Trainer
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Start with a high anchor point and attach the suspension strap - it should be mid length.

2) Extend your arms and lean back slightly - you're aiming for the strap to support you in this position.

3) Take a step back with your right leg across your body at a 45 degree angle - let the balls of your feet touch the ground first. Bend both knees so your left knee is at a 90 degree angle and your right is parallel to the ground. The left knee shouldn’t track over the toe and the right should be hovering above the ground.

Perform instructions

1) Press into your left foot and jump upwards. Swing your right knee up so both feet are off the floor.

2) Land on the balls of your left foot and swing the right knee back. You should be in the starting position.

3) Repeat.

Note: It's important to keep the core tight at all times. As you swing the knee forward, it should cause the core to 'crunch'.

Health benefits

Strength · Muscular Endurance



Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.