Dumbbell Reverse to Curtsy Lunge
A lower-body exercise using dumbbells while transitioning from a straight reverse lunge into a diagonal curtsy lunge, targeting the glutes, quads, and hip stabilizers with added coordination and balance demands.
BEGINNER
Dumbbell Curtsy Lunges
A lower-body exercise using dumbbells to add resistance as you step diagonally behind the body, emphasizing the glutes—especially the glute medius—while improving hip stability, balance, and unilateral leg strength.
Demonstration Video
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Target Muscles
Instructions
- Hold dumbbells by your hips. Step back and cross the midline. Step long enough to feel the stretch in your buttocks.
- Lunge until your back knee almost touches the floor. Press your front heel into the floor to stand up.
Tips
- Make sure you’re lowering your thigh as close to parallel to the ground as it will go before returning to your starting position.
Alternative Exercises
Side-Stepping Curtsey
Side-Stepping Curtsey targets the main muscles involved in a lunge — the quads and glutes — moreover, it also engages some additional movers.
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