View this exercise on Fitain

Plate Curtsy Lunge

  • Intermediate
  • Weighted Plate
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Stand tall with a slight bend in the knees. Feet wider than shoulder-width apart. Keep the chest up, core and glutes tight.

2) Hold the plate close to your chest with both hands either side. Shoulders relaxed and elbows down.

Perform instructions

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

2) Press into your right heel and drive back to the starting position.

3) Repeat on the other side.

Health benefits

Strength · Muscular Endurance

Skills

Coordination · Balance

Alternative exercises to Plate Curtsy Lunge

Kettlebell Curtsy Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Curtsy Lunge
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Elevated Curtsy Lunge (Racked One Side)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Elevated Curtsy Lunge (One Side)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Dumbbell Elevated Curtsy Lunge (One Side)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Suspension Strap Curtsy Lunge (w/ Knee Drive Hop)
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  • Intermediate
Plate Curtsy Lunge
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Curtsy Lunge (One Side)
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Curtsy Lunge
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Reverse Lunge (w/ Knee Drive)
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  • Intermediate
Dumbbell Reverse Lunge (Racked Offset)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Kettlebell Reverse Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Reverse Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Barbell Reverse Lunge
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Kettlebell Reverse Lunge (Racked One Side)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Reverse Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Reverse Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Sandbag Reverse Lunge (w/ Low Rotation)
  • Hamstrings · Quadriceps · Glutes · Abdominals
  • Intermediate
Sandbag Reverse Lunge to Good Morning
  • Quadriceps · Hamstrings · Glutes · Lower Back
  • Intermediate
Sandbag Reverse Lunge (w/ Twist)
  • Hamstrings · Quadriceps · Glutes · Abdominals
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