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Glutes · Intermediate

Dumbbell Front Foot Elevated Curtsy Lunge

Loaded curtsy lunge from an elevated front foot, increasing controlled range through the working hip and knee.

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Dumbbell Front Foot Elevated Curtsy Lunge demonstration

Exercise overview

Training details

GlutesQuadricepsAdductorsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with one foot on a low stable platform and hold the dumbbells at your sides.
  2. 02Step the free leg diagonally behind the elevated leg into a curtsy position while keeping your hips mostly forward.
  3. 03Lower under control until the front hip and knee reach the intended depth and the rear knee approaches the floor.
  4. 04Keep the elevated foot fully planted and track the front knee in line with its toes rather than letting it collapse inward.
  5. 05Drive through the front foot to return to the starting position and complete the side before switching.

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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 regressionDumbbell Drop LungeRelated variationAlternating Dumbbell Deficit Curtsy LungeRelated variationBody Weight Curtsy LungeRelated variationAlternating Dumbbell Front-Foot-Elevated Reverse 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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