Dumbbell Curtsy Lunge

Technique

How to perform Dumbbell Curtsy Lunge

1. Stand upright with a dumbbell in each hand, arms hanging at your sides and palms facing your body.
2. Engage your core and keep your chest lifted.
3. This is your starting position.
4. Step your right foot behind and across your body, placing it to the outside of your left foot while bending both knees into a curtsy stance.
5. Inhale as you descend until your left thigh is nearly parallel to the floor and your right knee hovers just above it.
6. Press through your left heel and exhale as you return to the starting position by bringing your right foot back to meet your left.
7. Repeat the movement on the opposite side by stepping your left foot behind and across your body, descending into the curtsy lunge, then pushing back up to the starting position.
8. Continue alternating sides for the prescribed repetitions.

GymDaze demonstration

Watch Dumbbell Curtsy Lunge

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Adductor Magnus, Gluteus Medius.