Scan to open on your phonegymvim.app/exercises/kettlebell-alternating-curtsy-lunge

Kettlebell Alternating Curtsy Lunge 10s · no sound

Kettlebell Alternating Curtsy Lunge

A loaded crossover lunge that targets the glute medius and inner-leg stabilizers — a sharp tool for glute-focused programs.

Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Intermediate
Movement
Lunge
Share

How to do it

  1. Hold a kettlebell at chest height in a goblet grip with both hands cupping the horns.
  2. Stand tall with your feet hip-width apart and your core braced.
  3. Step one foot diagonally back and across behind your front leg, like you're starting a curtsy.
  4. Lower your back knee toward the floor by bending both legs, keeping the front knee tracking over the front foot.
  5. Drive through the heel of your front foot to push back up to the start, returning the back leg to neutral.
  6. Alternate sides each rep, keeping your torso upright and the kettlebell tight to your chest throughout.

Common mistakes

  • Letting the front knee cave inward on the descent, which strains the knee and removes glute work.
  • Crossing the back leg too far behind, which forces the hips to rotate and breaks the stable stance.
  • Leaning the torso forward over the front leg, loading the lower back instead of the glutes.
  • Letting the kettlebell drop away from the chest, which destabilizes the upper body and shortens the rep.

Muscles worked

Primary
Glutes
Secondary
Quads

Same movement, other equipment

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

Similar exercises

Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell Kettlebell Clean & Press (Double) Advanced Kettlebell Clean & Press (Double) Front Delts Kettlebell Kettlebell Hip Thrust Beginner Kettlebell Hip Thrust Glutes Kettlebell Kettlebell Romanian Deadlift Beginner Kettlebell Romanian Deadlift Glutes Kettlebell Kettlebell Sumo Deadlift Beginner Kettlebell Sumo Deadlift Glutes Kettlebell

Good to know

What muscles does the Kettlebell Alternating Curtsy Lunge work?
Mainly the glutes. It also works the quads.
What equipment do you need for the Kettlebell Alternating Curtsy Lunge?
It uses a kettlebell. Without it, the Bodyweight Deficit Reverse Lunge and the Dumbbell Goblet Alternating Curtsy Lunge train the same muscles the same way.
Is the Kettlebell 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.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod