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Dumbbell Curtsy Lunge
A unilateral lunge variation crossing the back leg behind the front, targeting glutes and quads for lower body strength, hip stability, and balance improvement.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Adductors, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
4/10Adductor Longus, Adductor Magnus
Calves
3/10Gastrocnemius, Soleus
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in. Engage your core and keep your chest lifted.
- Step one foot back and diagonally behind the other, crossing as if curtsying.
- Bend both knees to lower until front thigh is parallel to the floor and back knee hovers near the ground.
- Keep front knee over ankle and hips square.
- Push through front heel to drive up, bringing feet together.
- Switch sides or alternate as prescribed.
Coaching Tips
Form Cues
- Torso upright
- Hips square forward
- Knee tracks over toes
- Drive through front heel
- Core engaged
Breathing
Inhale as you lower into the lunge, exhale as you drive up through the front heel while bracing your core.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to floor with back knee an inch above ground; front knee tracks over toes without passing them.
Safety
Safety Notes
- Avoid if acute knee pain exists
- Use shallower depth if hip mobility limited
- Keep movement controlled to prevent joint strain
- Consult professional for knee issues
Spotting
Spotting not typically required; assist by providing hand support for balance if needed, especially for beginners.
Common Mistakes
- Leaning torso forward
- Front knee caving inward
- Twisting hips
- Stepping too far back
- Allowing back heel to drop
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip internal rotation mobility
- Thoracic spine mobility
Build Up First
- Master basic lunge form
- Hip hinge competency
- Single-leg balance control
Also known as
Curtsy Lunge with Dumbbells, Dumbbell Cross Lunge, Dumbbell Diagonal Lunge
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