Curtsy Lunge (Dumbbell)

A unilateral lower body exercise where you step one leg behind and across your body in a lunge position while holding dumbbells, targeting the glutes and adductors.

Instructions

1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step one leg diagonally backward and across your body, as if performing a curtsy.
3. Lower your body by bending your knees, dropping your back knee toward the ground.
4. Your front knee should stay over your ankle while your torso remains upright.
5. Drive through your front heel to return to the starting position.
6. Repeat for the prescribed reps on one leg, then switch sides.

Tips

• This unilateral exercise targets the glutes and inner thigh muscles effectively
• Keep your front knee aligned with your ankle and avoid letting it cave inward
• Maintain an upright torso throughout the movement
• This exercise provides a different stimulus to traditional lunges
• The diagonal step and crossing motion emphasizes the adductors
• Perform equal reps on both sides to maintain balance
• Start with lighter dumbbells to master the movement pattern before increasing weight