Quads
Dumbbell Curtsy Lunge
The Dumbbell Curtsy Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 15% and gluteus medius 15%.
How to do it
- Hold a dumbbell in each hand at your sides and stand with the feet hip-width.
- Brace and step one leg diagonally back behind the standing leg.
- Bend both knees and lower until the back knee nearly touches the floor.
- Push through the front heel and bring the back leg back to the start.
- Complete all reps on one side before switching.
Tips
- Keep the dumbbells hanging still so they do not pull you off balance.
- Point the front knee in the same direction as the front toes.
Common mistakes
- Rotating the chest toward the back leg.
- Front heel lifting off the floor.
- Front knee drifting in toward the midline.
Muscles worked by the Dumbbell Curtsy Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping behind and across loads glute medius. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Dumbbell Curtsy Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Curtsy Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Dumbbell Curtsy Lunge good for beginners?
Yes. The Dumbbell Curtsy Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Curtsy Lunge?
For example the Curtsy Lunge, Split Squat (Dumbbell) and Belt Squat Split Squat. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Curtsy Lunge harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.