Dumbbell Goblet Curtsey Lunge
Description
The dumbbell goblet curtsey lunge combines the curtsey lunge pattern with a goblet hold. Holding the dumbbell at your chest, you step one leg diagonally behind the other into a curtsey position. The crossover pattern hits the gluteus medius and adductors more than a standard lunge.
Muscle Group
Equipment Required
Dumbbell Goblet Curtsey Lunge Instructions
- Stand with feet shoulder-width apart, holding a dumbbell vertically at your chest with both hands.
- Brace your core and stand tall.
- Step your right leg diagonally behind and across your left leg into a curtsey position.
- Bend both knees to lower into the curtsey lunge.
- Keep your torso upright and front foot flat.
- Continue down until your back knee approaches the floor behind your front leg.
- Drive through the front foot to step back to the starting position.
- Repeat on the other side, alternating curtseys.
Dumbbell Goblet Curtsey Lunge Form & Visual
Dumbbell Goblet Curtsey Lunge Benefits
- Hits gluteus medius and adductors
- Builds hip stability
- Trains diagonal movement patterns
- Strong glute development
- Improves balance and coordination
- Useful for athletes who need lateral stability
Dumbbell Goblet Curtsey Lunge Muscles Worked
- Gluteus maximus
- Gluteus medius
- Adductors
- Quadriceps
- Core
Dumbbell Goblet Curtsey Lunge Variations & Alternatives
- Curtsey Lunge
- Goblet Lunge
- Lateral Lunge
- Cossack Squat
