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
Sliding Leg Curl
Sliding Leg Curl is a bodyweight exercise that targets your lower body – specifically glutes and hamstrings. It also engages the core effectively.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back with your knees slightly bent. Place your feet on a pair of sliding discs.
- Slide your feet across the floor towards your body while lifting your hips. Form a straight line from knees to shoulders. Pause and then slowly return your legs to the starting position.
Tips
- Try not to arch your back at the top of the movement. Focus on maintaining a neutral spine throughout the exercise.
- Try not to put your weight on the front of your foot. Push up with your heel during the exercise.
- Keep your hips elevated throughout the exercise. Aim for a straight line between your shoulders and knees.
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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