Dumbbell Curtsy Lunge
A curtsy lunge with dumbbells at your sides: one leg steps diagonally behind the other before you sink down. Hits the glutes, especially the gluteus medius, along with the quads and inner thighs.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Quadriceps
Secondary muscles
- Adductors
- Hamstrings
- Sets
- 3
- Reps
- 8–12 each leg
- Rest
- 60–90s
How to perform
Starting position
Stand with feet hip-width apart, a dumbbell in each hand at your sides.
Step one foot diagonally behind the other, as if curtsying.
Bend both knees and lower until the front thigh is about parallel to the floor.
Keep the hips and chest facing forward.
Drive through the front foot to return to standing, then switch sides.
Breathing: Inhale as you step and lower, exhale as you rise.
Coaching tips
Hips stay square
Front knee over the toes
Control the crossover
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.