Dumbbells Reverse Curtsy Lunge

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The dumbbells reverse curtsy lunge workout is designed to primarily engage the quads.

By holding dumbbells in each hand, the exercise adds resistance to target the quadriceps muscles.

While the workout also activates the glutes and hamstrings, its main focus is on the quads.

The dumbbells play a crucial role in increasing the intensity and effectiveness of the exercise.

Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
Take a step back with your right foot, crossing it behind your left leg, while simultaneously bending both knees.
Lower your body until your left thigh is parallel to the ground and your right knee hovers just above the floor.
Keep your torso upright and your chest lifted throughout the movement.
Push through your left heel to return to the starting position, bringing your right foot back to meet your left.
Repeat the movement, this time stepping back with your left foot and crossing it behind your right leg.
Continue alternating legs for the desired number of repetitions.

Position your feet shoulder-width apart, holding a dumbbell in each hand, with your palms facing inward. Stand up tall, engage your core, and keep your chest lifted throughout the exercise. This will help maintain proper form and stability.
Take a big step diagonally behind you with your left foot, crossing it behind your right leg. Lower your body down into a lunge position, bending both knees to approximately 90 degrees. Ensure that your front knee is aligned with your ankle and your back knee hovers just above the floor.
As you descend into the lunge, focus on pushing through your front heel to activate your quadriceps. This will help you engage and strengthen your quads effectively. Keep your weight evenly distributed between both legs to avoid straining any particular muscle group.
Drive through your front heel to push back up to the starting position, using the strength of your quads and glutes. Keep your chest lifted and your core engaged as you rise. Maintain control throughout the movement, avoiding any jerky or sudden motions.
Repeat the movement on the other side by stepping diagonally behind with your right foot. Alternate between sides for each repetition, aiming for a smooth and controlled motion. Gradually increase the weight of the dumbbells as you become more comfortable and confident with the exercise, challenging your qu