What muscles does Curtsy Dumbbell Lunge work?

Curtsy Dumbbell Lunge primarily targets the Quads. Secondary muscles worked include the Glutes, Posterior thighs.

What equipment do I need for Curtsy Dumbbell Lunge?

Curtsy Dumbbell Lunge requires Dumbbell. Make sure to select an appropriate weight for your fitness level.

Is Curtsy Dumbbell Lunge a unilateral exercise?

Yes, Curtsy Dumbbell Lunge is a unilateral exercise, meaning it works one side of your body at a time. This helps identify and correct muscle imbalances between your left and right sides.

How do I perform Curtsy Dumbbell Lunge correctly?

Curtsy Dumbbell Lunge is performed in 7 steps. Start by: Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing your body. Engage your core and keep shoulders back. See the full step-by-step instructions above for complete form guidance.

What type of exercise is Curtsy Dumbbell Lunge?

Curtsy Dumbbell Lunge is a strength training exercise designed to build muscle and increase force production. It primarily works the Quads.

Curtsy Dumbbell Lunge

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The Curtsy Dumbbell Lunge is a unilateral strength exercise where you step one leg back and diagonally behind the other, crossing it like a curtsy while holding dumbbells at your sides, then drive through the front heel to return to standing. It primarily targets the quads while engaging the glutes and posterior thighs as secondary muscles, improving lower-body strength, stability, and balance. Ideal for athletes or anyone seeking to correct muscle imbalances, it requires only dumbbells and suits intermediate to advanced trainees.

How to Perform Curtsy Dumbbell Lunge

1Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing your body. Engage your core and keep shoulders back.
2Take a deep breath in, then step your right foot back and diagonally behind your left leg, crossing it as if performing a curtsy.
3Lower your body by bending both knees until your left thigh is parallel to the floor and your right knee hovers just above the ground.
4Exhale as you press through your left heel to drive your body upward, extending both knees to return to the starting position.
5Step your right foot forward to hip-width stance to complete the rep.
6Repeat steps 2-5 for desired reps on the right leg, then switch to the left leg.
7Key form tips: Keep your front knee tracking over your toes, torso upright (avoid leaning forward), and front heel flat. Common mistakes: Allowing the front knee to cave inward or letting the back knee slam the ground.