Dumbbell Goblet Alternating Curtsy Lunge
A loaded curtsy lunge with a dumbbell in the goblet position — alternating sides every rep to train the glutes from a cross-body angle.
How to do it
- Hold one dumbbell vertically at chest height with both hands, cupping the top in the goblet position.
- Stand tall with your feet hip-width apart, shoulders back and core braced.
- Step one leg diagonally back and across behind the other, lowering into a curtsy lunge.
- Lower your back knee toward the floor, keeping your front foot flat and your front knee tracking outward.
- Drive through the heel of your front foot to return to a tall standing position.
- Repeat the lunge with the other leg crossing back, alternating sides for the prescribed reps.
Key technique cue
Step back on the diagonal, but not too far — don't let the hips twist.
Common mistakes
- ✕ Letting the front knee cave inward, which strains the inside of the joint and weakens glute work.
- ✕ Crossing the back foot too far, which twists the hips and loads the lower back.
- ✕ Leaning the torso forward over the front leg instead of staying upright through the trunk.
- ✕ Pushing off the back foot to stand up instead of driving through the heel and glute of the front leg.
Benefits
- ✓ Builds the glutes through a long cross-body range of motion.
- ✓ Trains hip stability and balance under load on each side.
- ✓ Adds variety to the lunge library beyond straight-line forward and reverse lunges.
Progression: from easier to harder
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Step 1 You are here - Dumbbell Goblet Alternating Curtsy Lunge
- Kettlebell Alternating Curtsy Lunge
About the exercise
The Dumbbell Goblet Alternating Curtsy Lunge holds one dumbbell at chest height in the goblet position while one leg steps diagonally back behind the other into a curtsy. The cross-body angle takes the working glute through a longer range and challenges hip stability in a way a straight-line lunge can't. It is a great fit for glute-detail work in hypertrophy programs, hip stability work in athletic conditioning and lower-body circuit workouts.
Updated
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