Dumbbell Curtsy Lunge

Curtsy lunge with dumbbells: the leg crosses behind on the diagonal.

• Compound
• Dumbbell
• Intermediate

How to do it

• Dumbbells at your sides or one at the chest, with the torso upright
• Cross your leg behind you diagonally
• Keep the hips facing forward and the front knee in line with the foot

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Rotating your hips too much
• Bumping the dumbbell against your leg as you cross

Muscles worked

Primary

• Glutes
• Quads

Secondary

• Core / abs

Alternatives

• Goblet Curtsy Lunge
• Alternating Dumbbell Forward Lunge
• Cable Glute Kickback