Curtsy Lunge (Dumbbell)
Complete guide to Curtsy Lunge (Dumbbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Curtsy Lunge (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Engage your abs and take a breath.
Step one foot diagonally behind and across your body, lowering your rear knee toward the floor.
Keep your front knee tracking over your toes and your torso upright.
Drive through your front heel to return to the starting position and exhale.
Alternate sides for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |