Dumbbell Goblet Curtsy Lunge - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Goblet Curtsy Lunge

Step by step instructions, muscle activation and variants for the Dumbbell Goblet Curtsy Lunge.

MediumGlutesQuadriceps

About this exercise

The Dumbbell Goblet Curtsy Lunge combines a goblet-style dumbbell hold with a curtsy lunge pattern, crossing one leg behind the other to target the glutes, quadriceps, and inner thighs. The goblet position keeps the torso upright and adds a core stability demand throughout the movement.

How to Perform

  • Stand tall holding a single dumbbell vertically at chest height with both hands cupped around one end
  • Keep your chest up and core engaged throughout the movement
  • Step your right foot diagonally behind and to the left of your left foot, crossing your legs
  • Bend both knees and lower your hips toward the floor in a curtsy motion
  • Descend until your front thigh is roughly parallel to the floor
  • Drive through your front heel to return to the starting standing position
  • Repeat on the opposite side, alternating legs for the desired number of reps

Muscle Activation

Primary
GlutesQuadriceps
Secondary
Inner thighsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Goblet Curtsy Lunge

The Dumbbell Goblet Curtsy Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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