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.
BEGINNER
Good Morning
Good Morning works for muscle groups along the backside of your body, including your hamstrings, gluteus maximus, erector spinae, and lower back muscles. Good morning exercises can increase your leg and back strength when done properly.
Demonstration Video
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Target Muscles
Instructions
- Start with a barbell at shoulder level. Shift the bar to the back of the shoulders as in a squat, not the top of the shoulders. Keep your back straight with your shoulder blades together, and your knees slightly bent. Step away from the counter.
- Start by bending your hips back while leaning almost parallel. Keep your back arched and your cervical spine in the correct position.
- Do the opposite, stretching your hips with your glutes and hamstrings. Continue until you return to the starting position.
Tips
- The range of motion in the lift will be largely determined by the person's mobility as well as their ability to maintain a neutral spinal position.
- Experiment with a "false" (i.e., no thumb) grip, as this helps with elbow and wrist problems for some people.
Alternative Exercises
Single-Leg Barbell Deadlift
Single-Leg Barbell Deadlift is an effective exercise for strengthening and toning the butt muscles and improving balance. This exercise targets the muscle groups in your posterior chain, including your calf muscles, lower back muscles, hamstrings, and glut...
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