The curtsy lunge is a variation of the traditional lunge that targets the glutes, inner thighs, and outer thighs while incorporating a cross-body movement. Adding dumbbells increases the intensity and strength benefits.
Step by step guide:
- Stand with feet hip-width apart, holding dumbbells at sides
- Step your right leg behind and across your left leg
- Lower your body as if curtsying
- Keep your front knee aligned with your ankle
- Lower until front thigh is parallel to ground
- Keep chest up and core engaged
- Push through front heel to return to start
- Alternate legs with each rep
- Perform 10-12 repetitions per side for 3 sets
Tips
Maintain balance throughout movement. Keep torso upright. Control the lowering phase. Focus on glute engagement. Keep weights close to body for better control.
Benefits
Strengthens glutes and thighs. Improves hip mobility and stability. Enhances lower body coordination. Develops balance and control. Works muscles from multiple angles.
Prevention
Start without weights to master form. Keep front knee stable. Don’t let knee cave inward. Stop if experiencing knee pain. Progress weight gradually.
