Vidéos
Instructions
- Stand tall holding a kettlebell at chest height in a goblet position.
- Step one leg diagonally behind the other into a curtsy position.
- Lower your back knee toward the ground while keeping your torso upright.
- Push through the front heel to return to the starting position.
- Repeat on the other side, alternating legs each rep.
Technical Tips
- Keep your core engaged to maintain balance and upright posture.
- Ensure the front knee stays aligned with the toes.
- Avoid letting the back knee touch the ground.
- Keep the kettlebell close to your chest throughout the movement.
Breathing Tips
- Inhale as you step into the curtsy lunge.
- Exhale as you push through the front heel to return to standing.
Restrictions médicales
- Knee injuries or instability
- Hip joint disorders
- Balance impairments or vestibular disorders
- Lower back pain or herniation history
The Kettlebell Goblet Curtsy Lunge is a dynamic lower-body strength exercise that enhances balance, coordination, and muscular control. By incorporating a diagonal step behind the body, it challenges the glutes and adductors more intensely than traditional lunges, making it particularly effective for developing hip stability and functional strength. Holding a kettlebell in a goblet position adds an upper-body engagement component and reinforces proper posture. This compound movement not only builds muscle in the quadriceps and glutes but also improves joint mobility, especially around the hips and knees. Suitable for intermediate trainees, it’s a powerful addition to any leg day or functional training regimen. The curtsy lunge format uniquely targets often-underused stabilizer muscles, contributing to overall athleticism, joint health, and injury prevention. Regular inclusion of this variation can also enhance single-leg strength and symmetry, making it valuable for both strength training and athletic conditioning programs.
What muscles do Kettlebell Goblet Curtsy Lunges target?
Kettlebell Goblet Curtsy Lunges primarily target the glutes, quadriceps, and adductors, while also engaging stabilizers like the gluteus medius and calves.
Is the Kettlebell Goblet Curtsy Lunge good for balance training?
Yes, this lunge variation challenges your balance and coordination due to its lateral stepping motion, making it excellent for developing stability and proprioception.
Can I do the Goblet Curtsy Lunge without a kettlebell?
Absolutely. You can perform the curtsy lunge using bodyweight only, which is ideal for beginners or warm-up routines.
How heavy should the kettlebell be for Goblet Curtsy Lunges?
Start with a light to moderate kettlebell (8–16 kg) and increase gradually as you master balance and form without compromising posture.
Are Curtsy Lunges safe for people with knee pain?
Curtsy Lunges may place lateral stress on the knee joint, so individuals with knee pain should consult a medical professional before performing them.