Dumbbell Curtsy Lunge
Muscles worked: Glutes (assisted by quads).
How to do it
- Stand tall holding a dumbbell in each hand.
- Step one foot back and across behind the front leg, like a curtsy.
- Keep the front knee tracking forward over the foot, not caving in.
- Lower until the back knee is just off the floor.
- Drive through the front heel to stand, then alternate sides.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Step back and across behind the front leg
- Front knee stays tracking forward
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the dumbbell curtsy lunge properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.