Videos
Instructions
- Stand tall holding a kettlebell at chest level in a goblet position.
- Step one leg diagonally behind and across your body into a curtsy position.
- Lower your hips until both knees are at approximately 90 degrees.
- Push through the front heel to return to the starting position.
- Repeat on the other side.
Technical Tips
- Keep your chest upright and core engaged throughout the movement.
- Ensure the front knee tracks in line with the toes.
- Do not let the back knee touch the ground.
- Maintain balance by bracing your core and focusing on a fixed point.
Breathing Tips
- Inhale as you step back into the curtsy lunge.
- Exhale as you push back to the starting position.
Medical restrictions
- Knee instability or injuries
- Hip joint disorders
- Lower back pain or lumbar disc issues
- Balance impairments or vertigo
What muscles do Kettlebell Goblet Curtsy Lunges work the most?
Kettlebell Goblet Curtsy Lunges primarily target the glutes and quadriceps, while also engaging the adductors, hamstrings, calves, and core stabilizers for balance and control.
Can I do Kettlebell Curtsy Lunges without a kettlebell?
Yes, you can perform Curtsy Lunges using just your bodyweight. This option is great for beginners or as a warm-up variation before adding resistance.
Are curtsy lunges bad for your knees?
When performed with proper form and knee alignment, curtsy lunges are safe. However, individuals with existing knee issues should consult a professional before including them in their routine.
How heavy should my kettlebell be for goblet curtsy lunges?
Start with a moderate kettlebell weight that allows you to maintain proper form—typically between 8 to 16 kg for intermediate users—and progress as strength and control improve.
What’s the benefit of holding the kettlebell in a goblet position?
Holding the kettlebell in a goblet position activates the core, promotes upright posture, and helps counterbalance the lunge movement, improving stability and control.
The Kettlebell Goblet Reverse Curtsy Lunge is a dynamic lower-body exercise that challenges strength, coordination, and stability. By combining the curtsy lunge with a kettlebell held in a goblet position, this compound movement intensifies core engagement while effectively targeting the glutes and quadriceps. The reverse curtsy step creates a lateral and rotational challenge, activating stabilizing muscles in the hips and legs, and promoting better joint control and balance. This variation is highly functional, mimicking real-life multi-directional movement patterns and enhancing mobility. Ideal for athletes, functional fitness routines, and aesthetic leg development, the exercise also encourages upright posture through the goblet hold. Whether you're aiming to sculpt your lower body, improve balance, or build unilateral leg strength, the Kettlebell Goblet Reverse Curtsy Lunge is a versatile addition to your training program. It can be performed using bodyweight or added resistance, making it suitable for progressive overload in intermediate to advanced routines.