Dumbbell Cursty Lunges
Dumbbell curtsy lunges are a lower body exercise that targets the glutes, particularly the gluteus medius, along with the quads and hip abductors. The crossover stepping pattern adds a rotational demand that increases glute activation compared to standard lunges.
How to do it
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step one foot behind and across your body, as if performing a curtsy.
- Lower your back knee toward the ground while keeping your chest tall and core engaged.
- Push through your front heel to return to the starting position.
- Alternate legs with each repetition and continue for the desired number of repetitions.
Form cues
- Keep your chest tall and core engaged throughout the movement.
- Step your back foot diagonally behind and across your body.
- Lower your back knee straight down toward the floor.
- Drive through your front heel to push yourself back up.
Breathing: Inhale as you step back and lower down, and exhale as you push back up to the starting position.
Common mistakes
- Stepping too far across, which compromises your balance and twists the front knee awkwardly.
- Leaning your torso too far forward, which shifts the work away from your glutes and into your lower back.
- Dropping the back knee too fast, which can cause you to lose control and strain the joints.
Muscles worked
Primary: glutes. Secondary: quads, hip abductors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or hip pain, ease off and choose a gentler option like a standard reverse lunge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my knees instead of my glutes?
You might be stepping too narrow or letting your front knee drift too far forward over your toes. Focus on sitting your hips back slightly and keeping your front shin relatively vertical.
How heavy should the dumbbells be?
Start with light weights or even your body weight alone to master the crossover balance before adding resistance.
Can I do these without weights?
Yes, body weight curtsy lunges are a great way to learn the movement pattern without extra load.