Dumbbell curtsy lunge

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet hip-width apart, arms bent at 90 degrees, holding a dumbbell in each hand in front of your chest.
2. Step your right leg behind and to the left of your left leg, lowering your hips into a curtsy lunge position. Your front knee should be aligned with your front ankle, and your back knee should hover just above the floor.
3. Push through your left heel to return to the starting position, bringing your right leg back to starting position.
4. Repeat the lunge with your left leg stepping behind and to the right of your right leg, alternating legs for the desired number of repetitions.

Form tips

• Ensure your front knee does not extend past your toes.
• Perform the movement in a controlled manner, focusing on balance and stability.
• Exhale as you push back to the starting position and inhale as you lower into the lunge.