To do a weighted curtsy lunge, you will need a weighted object like a dumbbell, kettlebell, or even a heavy ball. We recommend learning how to do a bodyweight curtsy lunge first before trying to add weight to this movement.
Of course, the quads and glutes will get lots of work during this version of a lunge. But the glute medius and hip abductors do as well.
Start standing tall with your feet positioned underneath you hip-width apart. If you are using a single weighted object, hold it with both hands in front of your chest. If you are using a pair of dumbbells or kettlebells, place one in each hand at your sides.
When you’re ready, step your right foot behind your left leg while bending both knees - almost like you were curtsying.
As you reach back with your right foot, ensure that your left knee stays stacked over your left ankle. Your right knee should reach towards the ground.
To return, push through your left foot to come back to standing. Repeat on the opposite side.