Dumbbell Goblet Alternating Curtsy Lunge
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand tall holding the load at the chest.
- Step one foot back and ACROSS behind the other, like a curtsy, keeping the hips facing forward.
- Lower until the back knee is just off the floor, then drive back to standing through the front heel.
- Alternate sides.
FORM TIPS
- The crossover is what puts the work on the side of the hip. Let the hips rotate to follow the foot and it becomes an ordinary reverse lunge.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Abs
- Adductors
- Lower Back
- Hamstrings
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.