Dumbbell Goblet Curtsy Lunge

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. 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.
2. Step your right foot behind and to the outside of your left foot, lowering your body into a curtsy lunge.
3. Bend both knees until your right knee almost touches the floor. Keep your chest up and your weight evenly distributed.
4. Push through your left heel to return to the starting position. Repeat on the opposite side.

Form tips

• Ensure your front knee tracks over your toes and does not extend past your toes during the lunge.
• Focus on keeping your weight on your front heel to engage your glutes and hamstrings.
• Maintain a neutral spine and avoid rounding your lower back.