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.
INTERMEDIATE
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.
Demonstration Video
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Target Muscles
Instructions
- Hold the dumbbells in each hand hanging by your hips. Step back and cross the midline.
- Step far enough to feel the stretch in your buttocks. Lower yourself into a lunge until your back knee almost touches the floor.
- Press your front heel into the floor to come up. Repeat until the desired number of repetitions.
Tips
- Don't compensate by leaning forward with a backward lunge.
- You should feel a slight stretch in your gluteal muscles.
- Take a large enough step back so that your front shin is not excessively over your toes.
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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