Legs · Bodyweight
Curtsy Lunge Slide with Towel
How to do the curtsy lunge slide with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand on a smooth floor with a towel under one foot. Slide that foot back and across behind you into a curtsy lunge while bending the front knee, then drive through the front heel to slide back to standing. Keep your chest tall and hips controlled, then switch sides.
- 1Front-leg glute and quad driving you back up out of the slide
- 2Outer hip working to keep the front knee tracking well
- 3Control through the slide as the towel foot moves smoothly
Common mistakes
- Letting the front knee cave inward
- Sliding the foot so far you lose balance or control
- Twisting through the hips instead of staying square
Muscles worked
The curtsy lunge slide with towel mainly works the glutes and quads, with the hamstrings, adductors, and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- AdductorsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the curtsy lunge slide with towel for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.