Videos
Instructions
- Stand upright holding a dumbbell close to your chest in a goblet position.
- Step one foot diagonally behind and across your body into a curtsy position.
- Lower your back knee toward the floor while keeping your chest upright.
- Push through your front heel to return to the starting position.
- Repeat on the opposite side, alternating legs.
Technical Tips
- Keep the dumbbell close to your chest throughout the movement.
- Maintain an upright torso and avoid leaning forward.
- Ensure your front knee aligns with your toes during the lunge.
- Descend slowly to control balance and depth.
Breathing Tips
- Inhale as you lower into the curtsy lunge.
- Exhale as you push through the heel to return to the starting position.
Medical restrictions
- Knee injuries or chronic joint pain
- Hip instability or recent hip surgery
- Balance disorders or vertigo
- Severe lower back issues
What muscles do I work with the Dumbbell Goblet Curtsy Lunge?
The Dumbbell Goblet Curtsy Lunge primarily targets the glutes, quadriceps, and adductors, while also engaging the hamstrings, calves, and gluteus medius for stability and control.
Is the Dumbbell Goblet Curtsy Lunge good for building glutes?
Yes, the Dumbbell Goblet Curtsy Lunge is excellent for glute development, especially the gluteus medius, due to its unique cross-body movement pattern and lateral load.
How heavy should my dumbbell be for Goblet Curtsy Lunges?
Choose a dumbbell that challenges your form while allowing controlled movement—typically between 10 to 30 pounds for most individuals depending on strength level.
Can beginners do the Dumbbell Goblet Curtsy Lunge?
While it's an intermediate exercise due to balance demands, beginners can start with a bodyweight version and progress to using a dumbbell as strength and stability improve.
How is a Curtsy Lunge different from a regular lunge?
A Curtsy Lunge involves a diagonal step behind the body, increasing glute and adductor activation, while a regular lunge uses a straight back or forward step targeting mainly quads and glutes.
The Dumbbell Goblet Curtsy Lunge is a dynamic lower-body exercise that enhances strength, coordination, and balance. By stepping one leg behind and across the body, this movement introduces a diagonal plane that intensifies glute and inner thigh engagement. Holding a dumbbell in the goblet position not only increases resistance but also activates the core and encourages an upright posture. This lunge variation is especially beneficial for targeting the gluteus medius and adductors, muscles often underused in traditional lunge patterns. It also improves single-leg stability, making it valuable for both athletic performance and functional fitness. The curtsy lunge format allows for deeper hip involvement, helping improve mobility and muscular control. Ideal for intermediate lifters, the exercise promotes joint integrity, dynamic alignment, and lower-body muscular development, particularly in the glutes, quads, and adductors. Whether used as a strength component or part of a conditioning circuit, the Dumbbell Goblet Curtsy Lunge adds variety and challenge to any leg training routine.