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Dumbbell Goblet Curtsy Lunge
A unilateral lower-body exercise holding a dumbbell at chest height, targeting glutes and quads to build strength and hip stability; emphasizes glute medius through diagonal crossing step.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Adductors, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Adductors
5/10Adductor Magnus
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a single dumbbell vertically against your chest with both hands, core braced and torso upright.
- Shift weight to front foot, step back foot diagonally behind and across front leg.
- Bend both knees to lower until front thigh is parallel to floor and back knee hovers above ground.
- Keep front knee over ankle and hips square forward.
- Push through front heel to extend knees and return to start.
- Bring back foot forward and alternate sides.
Coaching Tips
Form Cues
- Torso upright
- Hips square
- Knee tracks toes
- Drive through heel
Breathing
Inhale as you lower into the lunge, exhale as you push back to standing while bracing core.
Tempo
2-1-2
Range of Motion
Lower until front thigh parallels floor, back knee near ground without touching; full knee and hip extension at top.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Use lighter weight if balance issues
- Keep back foot angled for stability
- Consult pro with joint concerns
Spotting
Spotting not required; use wall for balance if needed.
Common Mistakes
- Leaning forward
- Knee collapsing inward
- Twisting hips
- Rushing descent
When to Avoid
- Acute knee pain
- Hip instability
- Lower back strain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for depth
Build Up First
- Master basic lunge form
- Hip hinge proficiency
Also known as
Dumbbell Curtsy Lunge, DB Cross Lunge, Dumbbell Diagonal Lunge
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