Curtsy Lunges for Golfers: Strengthen Hips and Sharpen Rotation Control

If your golf swing lacks stability or you feel like your hips aren’t rotating fluidly through impact, the curtsy lunge might be the missing piece.

While often overlooked in traditional strength training programs, this lunge variation develops:

• Hip internal rotation (IR)
• Adductor strength and control
• Single-leg stability and mobility

In short, it trains the exact physical characteristics that support a powerful, efficient, and pain-free golf swing.

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What is a Curtsy Lunge?

The curtsy lunge is a variation of the reverse lunge that crosses the rear leg diagonally behind the front leg as you step back and lower. This creates a unique challenge to the lead hip, forcing it to stabilize while moving through:

• Hip adduction
• Hip internal rotation
• Dynamic balance and alignment

Unlike traditional lunges, the curtsy targets muscles and movement planes that are often neglected—but are critical for rotational sports like golf.

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Why Curtsy Lunges Belong in Golf Workouts

The curtsy lunge brings specific benefits to golfers who want to:

• Improve lead leg posting during the downswing
• Increase hip rotational capacity
• Strengthen through end ranges (like IR)
• Prevent excessive swaying or sliding in the lower body
• Enhance pelvic control through transition

This movement builds the strength and control to rotate around a stable hip, instead of leaking energy forward or sideways.

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How to Perform a Curtsy Lunge (Golf Version)

Equipment: Dumbbells, kettlebells, or a landmine bar setup

Step-by-Step:

1. Stand tall with feet shoulder-width apart
2. Step one leg diagonally behind the front leg
3. Lower down slowly, maintaining a tall spine
4. Feel the load in the lead glute and adductor
5. Drive through the front foot to return to standing

✅ Keep knees tracking over toes
✅ Avoid collapsing at the torso
✅ Stay stable through the full range of motion

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Variations and Progressions

1. Bodyweight Curtsy Lunge

Perfect for warm-ups, mobility drills, or senior golfers focusing on control and balance.

2. Weighted Curtsy Lunge

Use dumbbells or kettlebells to build strength. Hold weight in a goblet position for added core activation.

3. Landmine Curtsy Lunge

Our favorite—using a landmine barbell setup to guide motion and add progressive overload. The arc of the landmine naturally supports the rotational challenge.

4. Tempo Curtsy Lunge

Slow the descent (3–5 seconds down) to increase time under tension and build tendon resilience in the hips.

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How It Translates to the Golf Swing

Golfers need hip stability and control, especially in the lead leg during the transition and downswing. The curtsy lunge reinforces:

• The upright “posting” action on the lead leg
• Rotational strength under load
• Controlled internal rotation at the hip joint
• Lateral and diagonal force absorption

It doesn’t just make your hips stronger—it makes your swing more stable, powerful, and repeatable.

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Great for Senior Golfers, Too

Curtsy lunges can be scaled for golfers of all ages. Use a support (like a rack or foam roller) to help maintain balance. Limit depth to comfort level and avoid pain.

You’ll still gain:

• Improved hip mobility
• Better single-leg coordination
• Enhanced functional balance

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Programming Suggestions

Place the curtsy lunge in your B or C Block—after warm-ups but before high-speed or ballistic movements.

Sample Prescription:

• 3–4 sets
• 6–8 reps per leg
• Add tempo (slow lower) or resistance as needed
• Superset with hip mobility drills or anti-rotation core work

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Curtsy Lunges = Golf Power + Control

While they may not look “golfy,” curtsy lunges are golf-specific where it matters most: in building the rotational strength, hip mobility, and lower-body control required for a powerful, injury-resistant swing.

It’s not about mimicking the swing—it’s about preparing your body to perform the swing better.

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Ready to Move Better, Swing Faster, and Feel Stronger?

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