The Alternating Dumbbell Curtsy Squat is an great workout for toning your legs and glutes. In this exercise, you’ll start in a standing position, hold dumbbells at your sides, and perform a curtsy-like movement with one leg while lowering into a squat.
Let’s take a closer look at the benefits of the Alternating Dumbbell Curtsy Squat, the body parts it impacts, the equipment needed, how to do it correctly, common mistakes to avoid, and why you should include it in your workout routine.
Benefits of the Alternating Dumbbell Curtsy Squat
The Alternating Dumbbell Curtsy Squat offers numerous benefits, including:
Leg and Glute Toning: This exercise targets your quads, hamstrings, and glutes, making it an excellent way to tone and strengthen your legs and butt.
Core Strengthening: Engaging your core muscles while performing the exercise helps to improve your overall core strength.
Improved Balance: Balancing on one leg while lowering into a squat can improve your balance and stability.
What Body Parts are Impacted by the Alternating Dumbbell Curtsy Squat
The Alternating Dumbbell Curtsy Squat primarily targets the lower body, specifically the quads, hamstrings, and glutes. Additionally, it engages the core muscles. By targeting multiple muscle groups at once, the Alternating Dumbbell Curtsy Squat provides a full-body workout.
Equipment You Need to do the Alternating Dumbbell Curtsy Squat
To perform the Alternating Dumbbell Curtsy Squat, you’ll need dumbbells. You can also use a yoga mat to make the exercise more comfortable. Wearing proper workout clothes and footwear is also important.
Steps for Doing the Alternating Dumbbell Curtsy Squat
Here are the steps for performing the Alternating Dumbbell Curtsy Squat:
Step 1: Start in a standing position with your feet hip-width apart and hold a dumbbell in each hand.
Step 2: Step one foot back and behind the opposite foot, crossing it diagonally behind the front foot as if performing a curtsy.
Step 3: Lower into a squat, keeping your weight in your front heel and your back toe.
Step 4: Return to the standing position and repeat on the other side.
Step 5: Continue alternating legs for 8-12 reps on each side.
The video below shows how to complete this exercise!
Mistakes to Avoid while doing the Alternating Dumbbell Curtsy Squat
Here are some common mistakes to avoid while performing the Alternating Dumbbell Curtsy Squat:
Letting your knees collapse inward: Keep your knees in line with your toes to avoid knee strain.
Leaning too far forward: Keep your back straight and your chest up while lowering into the squat.
Letting your front knee extend past your toes: Keep your weight in your heel and avoid letting your front knee extend too far forward, which can strain your knee.
Moving too quickly: To get the most out of the exercise, perform it slowly and with control.
Conclusion
The Alternating Dumbbell Curtsy Squat is an effective way to tone and strengthen your legs, engage your core muscles, and improve your balance.
So, grab your dumbbells, find a comfortable spot, and get ready to squat your way to toned legs and glutes! And, if you want to mix things up, try the Renegade Row Exercise, a fun and challenging exercise.
