Curtsy Lunge (Dumbbell)
Trains the quadriceps, with help from the glutes. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Curtsy Lunge (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Curtsy Lunge (Dumbbell) trains
Technique
How to do the Curtsy Lunge (Dumbbell)
- Stand with your feet hip-width apart, arms bent at 90 degrees, holding a dumbbell in each hand in front of your chest.
- 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.
- Push through your left heel to return to the starting position, bringing your right leg back to starting position.
- 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 cues
Getting it right
- 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.
Substitutes
Swap Curtsy Lunge (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Curtsy Lunge (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.