How to do the Dumbbell Curtsy Lunge
Stand with feet hip-width apart holding a dumbbell in each hand.
Step one leg back diagonally behind the other, like a curtsy.
Lower until your front thigh is close to parallel, keeping your torso upright and hips square.
Push through your front foot to return and finish your reps before switching sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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