What muscles does the Dumbbell Curtsy Lunge work?

The Dumbbell Curtsy Lunge mainly works the glutes, quads and abductors.

How many sets and reps of the Dumbbell Curtsy Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Curtsy Lunge?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Dumbbell Curtsy Lunge

Step one leg diagonally behind the other and lower into a curtsy to bias the glutes and hip stabilizers.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Quads, Abductors
Equipment: Dumbbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Barbell Curtsy LungeBarbell

Alternatives

Other exercises for the glutes, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Curtsy Lunge work?: The Dumbbell Curtsy Lunge mainly works the glutes, quads and abductors.
What equipment do you need for the Dumbbell Curtsy Lunge?: A dumbbell.
How many sets and reps of the Dumbbell Curtsy Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Curtsy Lunge?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Curtsy Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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