Dumbbell Curtsey Lunge

Dumbbell Curtsey Lunge


This exercise involves holding a dumbbell in each hand and performing a curtsy lunge, where one leg crosses behind the other and the back knee bends towards the ground. This targets the glutes, quads, and hamstrings.

Muscle Group

Equipment Required

Dumbbell Curtsey Lunge Instructions

  1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
  2. Step your left foot diagonally behind your right foot, crossing your left leg behind your right.
  3. Bend both knees and lower your body down into a lunge position, keeping your chest lifted and your back straight.
  4. Push through your right heel to stand back up to the starting position.
  5. Repeat on the other side, stepping your right foot diagonally behind your left foot.
  6. Complete 3 sets of 12-15 reps on each side.

Dumbbell Curtsey Lunge Form & Visual

Dumbbell Curtsey Lunge

Dumbbell Curtsey Lunge Benefits

  • Targets multiple muscle groups including glutes, quads, hamstrings, and calves
  • Improves balance and stability
  • Increases lower body strength
  • Can be modified for different fitness levels by adjusting weight or depth of lunge
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Dumbbell Curtsey Lunge Muscles Worked

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Core

Dumbbell Curtsey Lunge Variations & Alternatives