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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Curtsy Lunge
4 steps Updated 29/08/2026
Dumbbell Curtsy Lunge is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, arms bent at 90 degrees, holding a dumbbell in each hand in front of your chest.
- Step your right leg behind and to the left of your left leg, lowering your hips into a curtsy lunge position. Your front knee should be aligned with your front ankle, and your back knee should hover just above the floor.
- Push through your left heel to return to the starting position, bringing your right leg back to starting position.
- Repeat the lunge with your left leg stepping behind and to the right of your right leg, alternating legs for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Curtsy Lunge
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