Dumbbell Curtsy Lunge

Technique

How to perform Dumbbell Curtsy Lunge

1. Stand upright holding a dumbbell in each hand at your sides, with your palms facing your body.
2. Step your right foot backward and across behind your left leg while keeping your hips and shoulders facing forward.
3. Bend both knees to lower into the curtsy stance, keeping your front foot planted and lowering the rear knee toward the floor.
4. Use a depth you can control without losing the front-foot contact or twisting your torso.
5. Extend your front hip and knee to return to standing and bring the rear foot back beside the front foot.
6. Repeat on the other side, alternating the cross-behind step while maintaining the same controlled position.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.