How To Do & Muscles Worked

dumbbell curtsy lunges

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.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell curtsy lunges

Secondary Muscles


Exercise Type

Dumbbell icon

How to do dumbbell curtsy lunges Properly

Step by Step Guide

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.

Common Mistakes

A common mistake is not lunging down low enough. As you lunge, you want to go down in depth far enough that your back knee can touch the ground or be just an inch from it. This way you’re strengthening the entire lower body through a large range of motion and also improving how much load the tendons in the knees can tolerate.


Animation of how to do Dumbbell curtsy lunges