Goblet Curtsy Lunge — how to, muscles worked, alternatives

How to do the Goblet Curtsy Lunge

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Easier Archer Reverse Lunge 45% of bodyweight
This exercise Goblet Curtsy Lunge Intermediate
Harder Dumbbell Bulgarian Split Squat Intermediate
Harder Dumbbell Overhead Lunge Intermediate

Too hard for now? Start with the Archer Reverse Lunge.

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.