Dumbbell Curtsy Lunge
Also known as: Curtsy Lunge (Dumbbell), Curtsy Lunge
Dumbbell Curtsy Lunge is a compound strength exercise using dumbbell that trains the quadriceps.
StrengthDumbbellIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Adductors, Glutes, Hamstrings
How to do it
- Stand tall with a dumbbell in each hand at your sides.
- Step one foot diagonally behind and across the other, as if curtsying.
- Bend both knees to lower until the front thigh is close to parallel, keeping the front knee over the foot.
- Push through the front foot to return to standing, then alternate sides or finish one side first.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Dumbbell Curtsy Lunge from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
