dumbbell curtsy lunges Muscles Worked

Lunges are a squat pattern that work the entire lower body. You can vary whether you target the quads or glutes more by adjusting your torso angle. Leaning the torso forward more will place more emphasis on the glutes, if that is desired.

Diagram of primary and secondary muscles worked from Dumbbell curtsy lunges

Muscles Targeted

Primary Muscles

Quads Glutes Hamstrings

Secondary Muscles


How to do Dumbbell curtsy lunges

Begin standing with the feet hip distance apart or slightly wider. Hold dumbbells down at your sides with a neutral grip (palms facing each other) and arms straight.

Step one foot back and across midline toward the opposite side.

Sit the hips down and back as you lunge down until the back knee almost touches the ground.

Then, reverse the motion as you stand back up, bring the back foot back to the start position, and straighten the legs.

Repeat for the desired repetitions on each leg.


Animation of how to do Dumbbell curtsy lunges