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Upper Legs · Dumbbell
Dumbbell Goblet Curtsy Lunge
Dumbbell Goblet Curtsy Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Goblet Curtsy Lunge
- 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.
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.
Dumbbell Goblet Curtsy Lunge alternatives
More quads exercises
Dumbbell Goblet Curtsy Lunge FAQ
What muscles does Dumbbell Goblet Curtsy Lunge work?
Dumbbell Goblet Curtsy Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Goblet Curtsy Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Goblet Curtsy Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Goblet Curtsy Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Goblet Curtsy Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Goblet Curtsy Lunge?
Other exercises for the quads include Curtsy Lunge Bodyweight, Curtsy Lunge Slide With Towel, Landmine Goblet Lateral Lunge and Bodyweight Forward Lunge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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