Dumbbell Goblet Alternating Curtsy Lunge

A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

Quads

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.