Dumbbell Curtsy Lunge
The dumbbell curtsy lunge is a crossover lunge pattern that builds the lateral hip stability HYROX athletes need for sandbag lunges and 8 km of running.
Movement
A dumbbell curtsy lunge steps one foot behind and across the stance leg while lowering under external load. Step direction, depth and trunk position alter hip, knee and ankle demands. It is a variation, not a required progression or a way to isolate one gluteal muscle.
ACSM resistance-training position stand 2026
Use and safety
Choose a step path and range that allow controlled balance and pain-free joint motion. A conventional reverse lunge is a reasonable alternative if the crossed position is uncomfortable. Load and repetitions depend on capacity and goal; this exercise does not guarantee knee safety, injury prevention or race improvement.
ACSM resistance-training position stand 2026
FAQ
Is there one correct load or dose?
No. Select it from the goal, equipment, experience and response.
ACSM resistance-training position stand 2026
Does it guarantee HYROX® performance?
No. Training relevance does not establish individual race transfer.
ACSM resistance-training position stand 2026
What if it hurts?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
ACSM resistance-training position stand 2026
Build lateral hip stability and track your lunge variations with Repz.
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