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Glutes · Intermediate

Dumbbell Drop Lunge

Dumbbell-loaded curtsy lunge using a controlled cross-behind step to train the glutes, quadriceps, and adductors.

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Dumbbell Drop Lunge demonstration

Exercise overview

Training details

GlutesQuadricepsAdductorsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, your feet under your hips, and your trunk braced.
  2. 02Step one foot diagonally backward so it crosses behind the standing leg.
  3. 03Bend both knees and lower into the curtsy lunge while keeping the front foot planted and front knee aligned with its toes.
  4. 04Keep your pelvis mostly forward and both dumbbells quiet at your sides.
  5. 05Drive through the front foot to return to standing, then repeat on the same side or alternate as prescribed.

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Variations

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

Easier regressionBody Weight Curtsy LungeHarder progressionDumbbell Front Foot Elevated Curtsy LungeRelated variationBodyweight Front Foot Elevated Curtsy LungeRelated variationReverse LungeRelated variationSmith Machine Curtsy LungeRelated variationTRX Curtsy 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 substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteDumbbell Lateral LungeComparable substituteLateral Lunge with Heel Touch

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