Exercise guide
Smith Curtsey Lunge
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Smith Curtsey Lunge targets the gluteus medius and maximus by adding a lateral component to the traditional lunge, while the Smith machine provides the stability needed to focus on deep muscle fiber recruitment. This variation is excellent for building hip stability and sculpting the outer glutes and quadriceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position the Smith machine bar at upper-chest height and stand centered under it with the bar resting across your upper traps.
- Unrack the bar and stand with feet hip-width apart, toes pointing forward.
- Engage your core and maintain a neutral spine with your chest lifted.
How to do it
- Inhale as you shift your weight onto your lead leg and step your trailing leg back and diagonally across behind the lead leg.
- Lower your hips until your front thigh is nearly parallel to the floor, ensuring your front knee stays aligned over your ankle.
- Exhale as you drive through the heel of your front foot to return to the starting position.
- Complete all reps on one side before switching to the other to maintain constant tension on the working muscle.
Form checklist
- Keep your hips as square to the front as possible to maximize the glute stretch.
- Ensure the front knee remains tracked over the middle toes and does not cave inward.
- Maintain a proud chest and avoid letting the bar weight collapse your upper back.
- Keep the back foot's heel lifted and use it only for balance, not for pushing.
Pro tips
- Lean your torso slightly forward (about 15 degrees) to put the glutes under a greater stretch at the bottom of the movement.
- Focus on 'pushing the floor away' through your front heel to maximize glute and hamstring engagement.
Make it harder
- Stand on a weight plate or low platform with your front foot to create a deficit, increasing the range of motion and glute activation.
- Incorporate a 2-second pause at the bottom of each rep to remove all momentum and increase time under tension.
Frequently asked
- What muscles does the smith curtsey lunge work?
- The smith curtsey lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the smith curtsey lunge?
- The smith curtsey lunge uses smith machine.
- Is the smith curtsey lunge good for beginners?
- The smith curtsey lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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