The Dumbbell Goblet Alternating Curtsy Lunge is a intermediate-friendly dumbbell strength exercise that targets the glutes, with the quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesQuads
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Goblet Alternating Curtsy Lunge
Hold a single dumbbell vertically at chest height with both hands cupping the top in goblet position.
Stand tall with feet hip-width apart, shoulders back, and core braced.
Step one foot diagonally behind and across the other, lowering into a curtsy lunge.
Drop your back knee toward the floor while keeping your front foot flat and front knee tracking out.
Drive through the front-foot heel to push back to a tall standing position.
Repeat the lunge with the opposite leg crossing behind, alternating sides for the prescribed reps.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Goblet Alternating Curtsy Lunge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
