This week’s star on Best Butt Exercises is the curtsy lunge.

Curtsy lunges will help with your butt shape to produce a tighter, rounder shape. Figure skating and hockey are two sports said to give you a nicer butt, and it’s these kind of cross-lunge type movements that are responsible for all the magic.


Exercise: Curtsy lunge
Muscles worked: Calves, Quads, Glutes, core.
Jolie Recommends: 5 sets of 10 per side with dumbbells
Difficulty rating: 3
Effectiveness rating: 8

Best Butt Exercise #2 : The Curtsy Lunge

 Perfecting Your Form

  • Keep the abdominals engaged throughout the exercise with a neutral spine position in order to protect your back.
  • Keep your torso upright as much as possible, don’t lean forward over your front leg. The further back your weight, the more you will feel it in the glutes.
  • Focus on pushing up out of the lunge by pressing through the heel of your front foot, and squeezing the glutes.
  • Don’t let your front knee track out over your toes.

Reppin’ It

For more muscle growth, try doing a weighted version holding a 5 pound dumb bell in each hand down by your side to increase the resistance. 1 rep consists of a curtsy to the right and then to the left.

Do 5 sets of 10 reps, with a 30 second break in between each set. Finish with 10 seconds of pulsing in the lower position for each side on your last rep in the last set.

Best Butt Exercises: Curtsy Lunges

2 thoughts on “Best Butt Exercises: Curtsy Lunges

  • November 2, 2014 at 1:59 pm

    Great exercise for the back also. Getting the back in shape will help with the Butt.


    • November 3, 2014 at 11:40 am

      Thanks for the comment John. Compound exercises like this one will help build a stronger posterior chain (which includes the back muscles) – this is essential for maintaining a good posture and keeping everything in alignment also. Cheers!


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