Demo & instructions
Dumbbell Curtsy Lunge
Also known as: Weighted Curtsy Lunge, Dumbbell Curtsy Squat, Goblet Curtsy Lunge
Instructions
The curtsy lunge with a dumbbell in each hand. Added load lets the diagonal step build real strength and size in the glutes and outer hips once the bodyweight version feels steady.
- Movement
- Lunge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–20 reps
Setup
- 1Stand tall holding a dumbbell in each hand at your sides, palms facing in.
- 2Set your feet hip-width apart, shoulders back, and midsection tight.
Execution
- 1Step one foot back and across behind the other leg, landing on the ball of the foot.
- 2Bend both knees and lower under control, letting the dumbbells hang straight down.
- 3Keep your hips and chest square to the front throughout.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
