# Goblet Curtsy Lunge

A curtsy lunge with one dumbbell held vertically at the chest. Trains the glutes, quads, and adductors while the goblet hold keeps the torso upright.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-goblet-curtsy-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/goblet-curtsy-lunge/

## Muscles worked

- Glutes: 9/10
- Quads: 8/10
- Hip adductors: 6/10
- Hip abductors: 5/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Goblet Curtsy Lunge

1. Stand tall, one dumbbell held upright against your chest.
2. Step one leg back and across behind the other, shifting your weight forward.
3. Lower until your hips approach front knee level.
4. Drive through the front foot to stand, then switch legs.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, holding one dumbbell vertically against your chest with both hands.
2. Keep your elbows pointed down and the dumbbell close to your sternum.
3. Shift weight onto one leg, then step the other leg back and across behind it.
4. Lower until your hips approach front knee level and your back knee drops toward the floor.
5. Keep most of your weight over the front leg with hips and shoulders facing forward.
6. Drive through the front foot to stand back up and bring the rear leg forward.
7. Alternate legs with each rep.

## Common mistakes

- Front knee collapsing inward
- Pushing off the back foot
- Stepping too far across
- Twisting the pelvis during descent
- Letting the dumbbell drift from the chest

## Form cues

- Load the front leg
- Keep hips facing forward
- Step back and across
- Elbows down and in
- Knee points where foot points

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Curtsy Lunge](https://seto.fit/exercises/resistance-band-curtsy-lunge/), [Resistance Band Bulgarian Split Squat](https://seto.fit/exercises/resistance-band-bulgarian-split-squat/)
- **Barbell**: [Landmine Curtsy Lunge](https://seto.fit/exercises/landmine-curtsy-lunge/), [Barbell Curtsy Lunge](https://seto.fit/exercises/barbell-curtsy-lunge/)
- **No equipment**: [Curtsy Squat](https://seto.fit/exercises/curtsy-squat/), [Sliding Curtsy Lunge](https://seto.fit/exercises/sliding-curtsy-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Goblet Reverse Lunge](https://seto.fit/exercises/goblet-reverse-lunge/) — Beginner
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Goblet Curtsy Lunge — Intermediate**
- Harder: [Dumbbell Bulgarian Split Squat](https://seto.fit/exercises/dumbbell-bulgarian-split-squat/) — Intermediate
- Harder: [Dumbbell Overhead Lunge](https://seto.fit/exercises/dumbbell-overhead-lunge/) — Intermediate

## Quick answers

### What muscles does the Goblet Curtsy Lunge work?

Primary: Quads 8/10, Glutes 9/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Hip abductors 5/10, Calves 3/10.

### When should I do the Goblet Curtsy Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Goblet Curtsy Lunge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Goblet Curtsy Lunge?

Resistance bands: Resistance Band Curtsy Lunge, Resistance Band Bulgarian Split Squat. Barbell: Landmine Curtsy Lunge, Barbell Curtsy Lunge. No equipment: Curtsy Squat, Sliding Curtsy Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

### What is an easier version of the Goblet Curtsy Lunge?

Archer Reverse Lunge (45% of bodyweight), Goblet Reverse Lunge (Beginner).

### What is a harder version of the Goblet Curtsy Lunge?

Dumbbell Bulgarian Split Squat (Intermediate), Dumbbell Overhead Lunge (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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