Dumbbell Curtsy Lunge on Slide Board
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Lower Body
Unilateral
Glutes and Adductors
Dumbbell Strength
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Slide Board, Gliding Disc, or Towel on Hard Surface
Two Dumbbells
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Intermediate
Overview
The Dumbbell Curtsy Lunge on Slide Board adds load and control to a multi-planar lower body movement that targets the glutes and adductors. The combination of gliding motion and resistance challenges stability, balance, and strength, while reinforcing proper lunge mechanics.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Adductors
SECONDARY:
Quadriceps
Hamstrings
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Hold a dumbbell in each hand with arms hanging by your sides.
Stand with one foot on a slide board and the other foot planted firmly on the floor.
Engage your core and keep your chest tall.
Slide the foot on the board back and across your body behind the planted leg, lowering into a curtsy lunge.
Keep both knees bent and hips square, lowering until the front thigh is near parallel to the floor.
Press through the heel of the planted foot to return the sliding foot to the starting position.
Maintain dumbbell control throughout the movement.
Complete all reps on one side before switching.
Benefits
Builds unilateral glute strength and hip stability
Challenges frontal and transverse plane control
Enhances balance, coordination, and core engagement
Adds load for increased muscular demand
COACHING CUES
Cross behind, not around-aim for alignment behind the front foot
Keep the chest upright and core tight
Move slowly and with control to avoid bouncing
Press firmly into the front heel to stand up
Notes
The Dumbbell Curtsy Lunge on Slide Board is a loaded, gliding variation of the curtsy lunge that targets glute strength and hip control. It introduces resistance and instability for improved strength, coordination, and movement quality in sport and daily life.