Glutes · Intermediate

Curtsy Lunge

Glutes · also Glute Med, Quads

Equipment: Dumbbell

How to do it

• Stand with feet slightly wider than shoulders, dumbbells at sides
• Step one leg back and across behind the other, like a curtsy
• Bend both knees, lowering until your front thigh nears parallel
• Keep your front knee stacked over your front ankle
• Push through your front foot to return to the start

Common mistake

✕ FRONT KNEE CAVING IN → ✓ KNEE STAYS OVER THE ANKLE

Starting point: 3 sets × 10–12 per side, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, blog.valdosta.edu, nsca.com.