# Dumbbell Curtsy Lunge

URL: https://heatsy.app/ex/dumbbell-curtsy-lunge

Also known as: DB Curtsy Lunge, Dumbbell Curtsey Lunge, Dumbbell Crossover 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](https://heatsy.app/ex/curtsy-lunge)
- [Dumbbell Lateral Lunge](https://heatsy.app/ex/dumbbell-lateral-lunge)