Lateral Banded Dumbbell Curtsy
Builds strength and muscle in the glutes, quads
LegsBeginnerStrengthLunge
At a glance
| Muscles worked | Primary: Glutes, quads. Secondary: Adductors, hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the glutes, quads
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Dumbbells optional
- Resistance band optional
Coaching tips
Benefits
Builds strength and muscle in the glutes, quads
Common mistakes
Front knee collapsing inward
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Alternating Dumbbell Deadlift Row
Beginner · 3 sets × 10-12 each sidePlyo Box Plank Jumps
Advanced · 5 sets × 8-10 repsPulsing Single Leg Glute Squat with Wall Tap
Intermediate · 3 sets × 12-15 each legFrog pump on flat bench
Intermediate · 3 sets × 10-12 repsSmith Sumo Squat v2
Beginner · 3 sets × 10-12 repsStatic Dip Calf Raise Off Stool
Intermediate · 3 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.