Weighted Curtsy Lunge with Valgus Control
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Glute Focus
Unilateral Strength
Knee and Hip Stability
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Dumbbell or Kettlebell
Anchored Resistance Band
Squat Rack (or sturdy anchor point)
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Intermediate
Overview
The Weighted Curtsy Lunge with Valgus Control adds a stability challenge to the traditional curtsy lunge by incorporating an anchored band just above the knee. This movement is ideal for training hip stability, glute activation, and frontal/transverse plane control, making it a valuable tool for athletic performance and injury prevention.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
Adductors
SECONDARY:
Hamstrings
Core stabilizers
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band to a squat rack or secure surface at knee height.
Place the band just above the outside knee of your working/front leg.
Hold a dumbbell or kettlebell in the front rack position (at chest level).
Stand tall, parallel to the rack, with the band pulling laterally.
Step your back leg behind and across the midline into a curtsy position, reaching the rear foot toward the external wall while keeping it close to your front leg.
Hinge deeply at the hips as you descend, maintaining core engagement.
Drive outward into the band with your front knee to resist valgus (inward) collapse.
Lower until your back knee hovers just above the floor.
Push through your front heel and return to standing with control.
Complete all reps on one side before switching.
Benefits
Targets deep glute muscles through transverse plane motion
Reinforces knee stability under rotational and lateral stress
Strengthens the hip abductors and external rotators
Improves single-leg balance and coordination
Increases glute and adductor engagement for functional movement
COACHING CUES
Hinge from the hips, not just drop down
Reach the back foot wide and deep, like a speed skater
Push your knee into the band to stay strong through the glute
Stay tall in your torso with your core locked in
Notes
The Weighted Curtsy Lunge with Valgus Control enhances hip stability and glute recruitment while training the body to resist internal knee collapse under load. It’s especially effective for athletes or clients looking to strengthen through multiplanar movement patterns with focused stability and control.