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Upper Legs · Dumbbell
Dumbbell Curtsy Lunge
Dumbbell Curtsy Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Curtsy Lunge
- 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 tips
- 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.
Dumbbell Curtsy Lunge alternatives
More quads exercises
Dumbbell Curtsy Lunge FAQ
What muscles does Dumbbell Curtsy Lunge work?
Dumbbell Curtsy Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Curtsy Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Curtsy Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Curtsy Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Curtsy Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Curtsy Lunge?
Other exercises for the quads include Curtsy Lunge Bodyweight, Curtsy Lunge Slide With Towel, Kettlebell Lateral Lunge and Bodyweight Forward Lunge.
For developers
Use Dumbbell Curtsy Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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