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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Goblet Curtsy Lunge
4 steps Updated 29/08/2026
Dumbbell Goblet Curtsy Lunge is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
- Step your right foot behind and to the outside of your left foot, lowering your body into a curtsy lunge.
- Bend both knees until your right knee almost touches the floor. Keep your chest up and your weight evenly distributed.
- Push through your left heel to return to the starting position. Repeat on the opposite side.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Goblet Curtsy Lunge
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