Curtsy Lunge Slide With Towel

Muscles worked

Setup

1. Stand with feet hip-width apart on a smooth, hard surface (like wood or tile).
2. Place the ball of your right foot on a small towel or slider.
3. Shift your weight primarily onto your left leg, keeping a soft bend in the knee.
4. Engage your core and hold your hands at your chest for balance.

How to do it

1. Inhale as you slowly slide your right foot diagonally back and across your body behind your left leg.
2. Lower your hips until your left thigh is nearly parallel to the floor, maintaining an upright torso.
3. Exhale and drive through your left heel, using your glutes to slide the right foot back to the starting position.
4. Maintain a controlled 3-second tempo on the way down and a powerful 1-second tempo on the way up.

Form checklist

• Keep your front knee aligned over your ankle; do not let it cave inward.
• Keep your hips and shoulders square to the front throughout the movement.
• Ensure the sliding foot stays light on the towel to keep 90% of the weight on the working leg.
• Maintain a neutral spine and avoid excessive forward leaning.

Pro tips

• Focus on the deep stretch in the glute of the stationary leg at the bottom of the movement to maximize fiber recruitment.
• Imagine pulling your front heel toward your back toe to increase adductor and glute engagement during the ascent.

Make it harder

• Hold a dumbbell or kettlebell in a goblet position to increase the resistance.
• Add a 2-second isometric pause at the bottom of each repetition to eliminate momentum.

Frequently asked

What muscles does the curtsy lunge slide with towel work?

The curtsy lunge slide with towel primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the curtsy lunge slide with towel?

The curtsy lunge slide with towel requires no equipment — just your body weight.

Is the curtsy lunge slide with towel good for beginners?

The curtsy lunge slide with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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