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Glutes · Intermediate

Alternating Dumbbell Deficit Curtsy Lunge

Loaded curtsy lunge from a low platform, alternating diagonal steps to use additional range while controlling the standing knee and pelvis.

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Alternating Dumbbell Deficit Curtsy Lunge demonstration

Exercise overview

Training details

GlutesQuadricepsAdductors

Equipment

Dumbbell

Sets × reps

3 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold a dumbbell in each hand and stand upright with both feet on a low, stable platform.
  2. 02Step one leg diagonally behind and across the standing leg, placing that foot on the floor beyond the platform.
  3. 03Bend both knees to descend through a controlled curtsy lunge while keeping the front knee aligned with the front foot and your pelvis facing forward.
  4. 04Drive through the front foot to return to the platform without twisting your torso or pushing excessively from the rear foot.
  5. 05Regain your balance with both feet on the platform before alternating to the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Front Foot Elevated Curtsy LungeRelated variationAlternating Dumbbell Front-Foot-Elevated Reverse LungeRelated variationDumbbell Drop Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel Touch

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