Dumbbell Curtsey lunge

Dumbbell Curtsey lunge

The Dumbbell Curtsey lunge is a dynamic exercise that targets multiple muscle groups while improving balance and stability. This compound movement adds variation to your lower body routine, activating the glutes, quads, hamstrings, and inner thighs. To perform a Dumbbell Curtsey lunge, you will start by standing tall with your feet hip-width apart, holding a dumbbell in each hand at your sides. Begin by taking a large step diagonally behind you with your right leg, crossing it behind your left leg. Lower your body down by bending both knees until your front thigh is parallel to the ground. Keep your chest upright and engage your core to maintain stability. Next, push through your front heel and return to the starting position, squeezing your glutes at the top. Repeat the movement on the opposite side, stepping your left leg diagonally behind your right leg. Ensure that your knees track in line with your toes, and avoid letting your front knee collapse inward. The Dumbbell Curtsey lunge can be incorporated into your leg day workout routine or full-body strength training workouts. It can also be modified by adjusting the weight of the dumbbells or using bodyweight only. This exercise helps develop lower body strength, enhances balance and coordination, and can contribute to building lean muscle mass. As with any exercise, be mindful of your form and start with lighter weights if you are new to this movement. Remember to listen to your body and progress at a pace that feels comfortable for you. Incorporating a variety of exercises, like the Dumbbell Curtsey lunge, into your fitness regimen can help you achieve a well-rounded, effective workout and reach your fitness goals. Keep challenging yourself and enjoy the rewards of your hard work!


  • Stand with feet hip-width apart, holding a dumbbell in each hand.
  • Take a step back with your right foot, crossing it behind your left leg as you sink into a lunge position.
  • Lower your body towards the ground by bending both knees, keeping your chest lifted and your weight in your front heel.
  • Push through your front heel to return to the starting position.
  • Repeat on the other side, stepping back with your left foot and crossing it behind your right leg.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes and thighs throughout the movement.
  • Keep your chest up and shoulders back to maintain proper posture.
  • Gradually increase the weight of the dumbbells as you get stronger to continue challenging yourself.
  • Incorporate a balance element by performing the exercise on an unstable surface, such as a BOSU ball.
  • Try alternating sides with each rep to work both legs evenly.
  • Add a pulse at the bottom of the movement for an extra burn in your glutes.
  • Perform the exercise in a controlled manner to prevent any jerky or uncontrolled movements.
  • Ensure proper breathing by exhaling during the effort phase and inhaling during the return phase of the exercise.
  • Incorporate variety into your workout routine by including other lower body exercises, such as squats and lunges, to target different muscle groups.
  • Don't forget to warm up before performing the exercise to prepare your muscles and joints for the movement.


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