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Dumbbell Goblet Alternating Curtsy Lunge 10s · no sound

Dumbbell Goblet Alternating Curtsy Lunge

A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.

Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Lunge
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How to do it

  1. Hold a single dumbbell vertically at chest height with both hands cupping the top in goblet position.
  2. Stand tall with feet hip-width apart, shoulders back, and core braced.
  3. Step one foot diagonally behind and across the other, lowering into a curtsy lunge.
  4. Drop your back knee toward the floor while keeping your front foot flat and front knee tracking out.
  5. Drive through the front-foot heel to push back to a tall standing position.
  6. Repeat the lunge with the opposite leg crossing behind, alternating sides for the prescribed reps.

Common mistakes

  • Letting the front knee cave inward, which loads the inside of the joint and weakens the glute drive.
  • Crossing the back foot too far so the hips twist and the lower back takes the load.
  • Leaning the torso forward over the front leg instead of staying upright through the trunk.
  • Pushing off the back foot to stand instead of driving through the front-leg heel and glute.

Muscles worked

Primary
Glutes
Secondary
Quads

Same movement, other equipment

Bodyweight Deficit Reverse Lunge Intermediate Bodyweight Deficit Reverse Lunge Glutes Bodyweight Kettlebell Alternating Curtsy Lunge Intermediate Kettlebell Alternating Curtsy Lunge Glutes Kettlebell Barbell Split Squat Intermediate Barbell Split Squat Glutes Barbell Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight

Similar exercises

Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell Dumbbell Goblet Bulgarian Split Squat Intermediate Dumbbell Goblet Bulgarian Split Squat Glutes Dumbbell Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell Dumbbell Goblet Reverse Lunge Beginner Dumbbell Goblet Reverse Lunge Glutes Dumbbell Dumbbell Goblet Split Squat Beginner Dumbbell Goblet Split Squat Glutes Dumbbell

Good to know

What muscles does the Dumbbell Goblet Alternating Curtsy Lunge work?
Mainly the glutes. It also works the quads.
What equipment do you need for the Dumbbell Goblet Alternating Curtsy Lunge?
It uses dumbbells. Without it, the Bodyweight Deficit Reverse Lunge and the Kettlebell Alternating Curtsy Lunge train the same muscles the same way.
Is the Dumbbell Goblet Alternating Curtsy Lunge good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.

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