Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Dumbbell
Instructions for proper form
1. Start by standing upright with your feet hip-width apart. Hold a dumbbell in your right hand, resting it at your side like a suitcase. 2. Engage your core and maintain a neutral spine throughout the movement. 3. Step your left leg behind your right leg while bending both knees to lower into a curtsy lunge, ensuring your front knee stays aligned over your ankle. 4. Keep the dumbbell close to your body and your left foot’s toes pointing at a slight angle towards the floor. 5. Push through your right heel to return to the standing position. 6. Repeat on the same side before switching to the left arm and the right leg.
Common mistakes to avoid
1. Allowing the front knee to extend beyond the toes. 2. Leaning forward or rounding the back instead of keeping a neutral spine. 3. Not engaging the core, leading to instability. 4. Shifting weight too far forward rather than focused on the heel of the front foot.
Benefits
Specific benefits of the exercise
Targets quadriceps effectively while also engaging glutes, hamstrings, and core. The suitcase position helps improve grip strength and unilateral stability.
Expected results and timeframe
Expected improvements in quadriceps strength, lower body stabilization, and balance typically within 4-8 weeks of consistent practice..
Who this exercise is best for
This exercise is beneficial for novice lifters looking to improve lower body strength and balance, as well as for individuals focusing on functional fitness.
Scientific studies supporting its effectiveness
Research has shown that unilateral exercises, such as the curtsy lunge, help enhance muscle activation and balance, improving overall lower body function and stability (Journal of Strength and Conditioning Research).
Variations
Beginner modifications
1. Perform the exercise without weights for better form and muscle activation. 2. Use a smaller range of motion by only lowering halfway into the lunge. 3. Hold onto a stable surface for balance if needed.
Advanced progressions
1. Increase the weight of the dumbbell for added resistance. 2. Add a pulse at the bottom of the lunge for increased time under tension. 3. Incorporate a lateral raise at the top of the movement for added shoulder work.
Integrations
Complementary exercises
1. Bulgarian Split Squats 2. Goblet Squats 3. Single-leg Deadlifts
Super set recommendations
Pair with exercises like Dumbbell Shoulder Press or Plank to maximize upper and lower body interaction, boosting overall intensity.
Sample workout routines
A potential routine could include: 1. Warm-up with dynamic stretches. 2. 3 sets of Single Arm Dumbbell Suitcase Contralateral Curtsy Lunges (10-12 reps each side). 3. 3 sets of Push-Ups (10-15 reps). 4. 3 sets of Bent-over Dumbbell Rows (10-12 reps). 5. Cool down with stretches.
Exercise combinations
Combine with Dumbbell Side Bends and Dumbbell Goblet Squats within the same workout for an effective lower body and core session.
Best time to do this exercise in your workout
Best performed during the strength training portion of your workout after a proper warm-up, typically after larger compound movements like Squats or Deadlifts to focus on isolation and stability.