Dumbbell Change Lateral Raise Curtsey Lunge

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a single dumbbell in your right hand at your side.
2. Engage your core and maintain a tall, upright posture with your shoulders pulled back and down.
3. Ensure you have sufficient space behind and to the sides for the lunge and the lateral arm path.

How to do it

1. Step your left leg back and across behind your right leg, lowering your hips until your front thigh is nearly parallel to the floor.
2. Simultaneously lift the dumbbell in your right hand out to the side to shoulder height, exhaling as you reach the peak of the raise.
3. Push through your front heel to return to the starting position while lowering the weight with control (inhale).
4. Pass the dumbbell to your left hand at the center and repeat the movement by stepping the right leg back and raising the left arm.

Form checklist

• Keep your chest lifted and avoid leaning excessively forward during the lunge.
• Ensure the front knee stays aligned with your toes and does not cave inward.
• Maintain a slight bend in the elbow during the lateral raise to protect the joint.
• Keep your hips as square to the front as possible despite the cross-over stepping motion.

Pro tips

• Focus on squeezing the glute of the standing leg and the lateral deltoid of the working arm simultaneously for maximum recruitment.
• Minimize torso rotation during the hand-to-hand transfer to force the obliques and deep core to stabilize the spine.

Make it harder

• Perform the lateral raise with both arms (using two dumbbells) while still alternating the curtsey lunge to increase total volume.
• Add a 2-second pause at the bottom of the lunge to increase time under tension for the quadriceps and glutes.

Frequently asked

What muscles does the dumbbell change lateral raise curtsey lunge work?

The dumbbell change lateral raise curtsey lunge primarily targets the glutes and quadriceps, and also works the deltoids as secondary muscles.

What equipment do you need for the dumbbell change lateral raise curtsey lunge?

The dumbbell change lateral raise curtsey lunge uses dumbbell.

Is the dumbbell change lateral raise curtsey lunge good for beginners?

The dumbbell change lateral raise curtsey lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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