Dumbbell Goblet Curtsey Lunge
Intermediate
Also known as: Dumbbell Goblet Curtsy Lunge
Expert Advice
A bigger crossover is not better. Keep the diagonal step small enough that your pelvis stays facing forward rather than twisting with the trailing leg.
How-to-do Steps
- Hold one dumbbell vertically at your chest, cupping its upper end with both hands.
- Stand with your feet hip-width apart and your chest lifted.
- Step your right foot diagonally behind your left, landing on your forefoot.
- Bend both knees to lower comfortably, keeping your left knee aligned over your foot.
- Push through your left foot to stand, bringing your right foot back beside it.
- Repeat with your left foot crossing behind your right, alternating sides each repetition.
Common Mistakes
- Front heel liftsFix: shorten your range and keep your whole front foot planted.
- Dumbbell drifts forwardFix: keep your elbows near your ribs to steady the goblet hold.
Coach Cues
Hips face forwardFront foot stays plantedPush through the front leg
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Goblet Curtsey Lunge primarily targets the Glutes, Quads, Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Hamstrings10%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 3?
Intermediate
The crossed stance requires balance and coordinated hip and knee control under load.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Dumbbell Goblet Curtsey Lunge work?
Dumbbell Goblet Curtsey Lunge primarily targets the Glutes, Quads, Hamstrings. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Goblet Curtsey Lunge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Goblet Curtsey Lunge suitable for beginners?
Dumbbell Goblet Curtsey Lunge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Dumbbell Goblet Curtsey Lunge?
Front heel lifts: shorten your range and keep your whole front foot planted. Dumbbell drifts forward: keep your elbows near your ribs to steady the goblet hold.
