Dumbbell Curtsy Lunge
Tone your legs and glutes with the Dumbbell Curtsy Lunge! A challenging lower body exercise for strength and balance.
The Dumbbell Curtsy Lunge is a compound exercise that mainly works the glutes & hips, quads and hip abductors (outer thighs), with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Curtsy Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Obliques
Dumbbell Curtsy Lunge Variations and Alternatives
How to do the Dumbbell Curtsy Lunge
Stand upright with a dumbbell in each hand by your sides, feet at hip-width apart.
Pull your shoulders back and keep your back straight.
Step your left leg diagonally behind your right leg while keeping your hips facing forward. Ensure that your right foot remains pointed straight ahead.
Bend both knees to lower your body downwards. Make sure your right knee doesn't extend past your toes to prevent strain on the knee joint. The left knee should almost touch the floor.
As you descend, keep your upper body as upright as possible and avoid bending forward.
Push through your right heel to rise back up to the starting position.
Repeat the movement for the desired number of repetitions before switching legs.
Make sure to perform the exercise in a controlled manner, focusing on maintaining balance and form throughout the movement. Breath coordination is important, so inhale as you lunge and exhale as you rise to the starting position. Adjust the weight of the dumbbells to suit your fitness level. As always, consult a fitness professional if you are unsure about the correct form or have any pre-existing conditions that may affect your ability to perform this exercise safely.
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Dumbbell Curtsy Lunge FAQs
What muscles does the Dumbbell Curtsy Lunge work?
The Dumbbell Curtsy Lunge mainly works the glutes & hips, quads and hip abductors (outer thighs), with help from the hamstrings and core. The main muscles are the gluteus maximus, quadriceps femoris and gluteus medius.
What equipment do you need for the Dumbbell Curtsy Lunge?
Dumbbells.
Is the Dumbbell Curtsy Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Curtsy Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Curtsy Lunge variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Arm Cross-Over Curtsy, Barbell Curtsey Lunge and Curtsey Hand-Swipe Lunge.
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