Curtsy Lunge (Dumbbell)

Step one foot behind and across the other into a curtsy position while holding dumbbells. Targets the glutes and outer hip more than a standard lunge.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Moderate
Hypertrophy: High
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

glutes (max)quadsside glutes (med)

Secondary

inner thigh (large)hamstringsdeep abs / corecalves

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbell

Movement pattern

Alternate

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet hip-width apart.
- Hold a dumbbell in each hand at your sides with a neutral grip.
- Engage your core and keep your chest tall.
Step 2Starting Position
- Shift your weight slightly to one leg (the working leg).
- Keep your hips square to the front.
- Look straight ahead to maintain balance.
Step 3Execution
- Step your trailing foot behind and across the midline of your body, as if performing a curtsy.
- Bend both knees to lower your body — aim for the front thigh to reach parallel.
- Keep your front knee tracking over your toes (do not let it cave inward).
- Your back knee should hover just above the floor.
- Push through the front heel to drive back up to the starting position.
- Alternate sides each rep for balanced work.
- Maintain an upright torso — avoid leaning forward excessively.