Dumbbell Curtsey Lunge
Description
The dumbbell curtsey lunge is a lunge variation where you step the back leg behind and across the body (like a curtsey) instead of straight back. The crossover position shifts emphasis to the gluteus medius and adductors of the front leg, making it one of the best exercises for upper glute development.
Muscle Group
Equipment Required
Dumbbell Curtsey Lunge Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step your right foot back and across behind your left leg, like a curtsey.
- Lower your hips down by bending both knees. Your right knee should approach the floor.
- Keep your front (left) foot flat. Your torso stays upright.
- Drive through your front foot to return to standing.
- Repeat with the other side — left foot crosses behind right.
- Continue alternating for the desired number of reps.
- Use moderate weight — the unstable position requires good control.
Dumbbell Curtsey Lunge Form & Visual
Dumbbell Curtsey Lunge Benefits
- Targets the gluteus medius for upper glute development
- Stretches and stresses the adductors
- Builds single-leg stability
- Trains hip control through the cross pattern
- Different stimulus than standard lunges
- Builds the “shelf” of the upper glute
Dumbbell Curtsey Lunge Muscles Worked
- Quadriceps
- Gluteus maximus and medius (front leg, heavy)
- Adductors
- Hamstrings
- Core (stabilizer)
Dumbbell Curtsey Lunge Variations & Alternatives
- Bodyweight Curtsey Lunge
- Dumbbell Lunge (standard)
- Dumbbell Walking Lunge
- Bulgarian Split Squat
- Barbell Curtsey Lunge
- Goblet Curtsey Lunge
