Dumbbell Curtsy Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Gluteus Medius
• Vastus Lateralis
• Vastus Medialis

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris

Holds

• External Oblique
• Transversus Abdominis

Equipment

• Dumbbells

Technique

1. Stand holding dumbbells at your sides or one at the chest.
2. Step one foot back and diagonally behind the other leg, as in a curtsy, and lower until the front thigh is about parallel.
3. Push through the front foot to return to standing; alternate or complete reps on one side.

Cues

• Keep the chest up and hips square.
• Keep the front knee tracking over the toes.

Common mistakes

• Letting the front knee cave inward.
• Crossing so far that balance is lost.

Alternatives

• Curtsy Lunge
• Dumbbell Lateral Lunge