Dumbbell Goblet Alternating Curtsy Lunge
What you'll gain
Builds the glutes through a long cross-body range of motion.
Trains hip stability and balance under load on each side.
Adds variety to a lunge library beyond straight-line front and reverse lunges.
Step-by-Step Instructions
- 1
Hold a single dumbbell vertically at chest height with both hands cupping the top in goblet position.
- 2
Stand tall with feet hip-width apart, shoulders back, and core braced.
- 3
Step one foot diagonally behind and across the other, lowering into a curtsy lunge.
- 4
Drop your back knee toward the floor while keeping your front foot flat and front knee tracking out.
- 5
Drive through the front-foot heel to push back to a tall standing position.
- 6
Repeat the lunge with the opposite leg crossing behind, alternating sides for the prescribed reps.
Common Mistakes
Letting the front knee cave inward, which loads the inside of the joint and weakens the glute drive.
Crossing the back foot too far so the hips twist and the lower back takes the load.
Leaning the torso forward over the front leg instead of staying upright through the trunk.
Pushing off the back foot to stand instead of driving through the front-leg heel and glute.
About This Exercise
The dumbbell goblet alternating curtsy lunge holds a single dumbbell at chest height in goblet position while stepping one foot diagonally behind the other into a curtsy. The crossover angle pulls the working glute through a longer range and challenges hip stability the way a straight-line lunge can't. This clip is a strong fit for glute-detail blocks in hypertrophy apps, hip-stability work in athletic prep, and lower-body conditioning circuits. It also reads cleanly as content for trainer Reels and TikToks because the cross-body step is visually distinct. App builders looking to round out their lunge variation library should treat this as a near-default inclusion.
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A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.
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Specifications
Built for
- Glute-detail blocks in hypertrophy app workouts
- Hip-stability tracks for athletic prep programs
- Lower-body conditioning circuits in fitness apps
- Lunge-variation content for trainer Reels and TikToks
Muscles Worked
Details
License Includes
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