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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Curtsy Lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes

Also quads, adductors

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Step one foot back and across behind the other
  2. 2Lower until the back knee nearly touches
  3. 3Drive through the front heel

Most common mistake

Letting the front knee collapse inward.

Watch a demo
B
For glutes
#22 of 29
See the full list →
Research
61
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 61
Target tension · 35%3/5
Loaded stretch · 25%4/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ASmith Machine Hip ThrustMachine
  • ADeficit Reverse LungeDumbbell

Takes

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