Kettlebell Alternating Curtsy Lunge

A loaded crossover lunge that targets the glute medius and inner-leg stabilizers — a sharp tool for glute-focused programs.

Legs Kettlebell Strength

Step by step

1. Hold a kettlebell at chest height in a goblet grip with both hands cupping the horns.
2. Stand tall with your feet hip-width apart and your core braced.
3. Step one foot diagonally back and across behind your front leg, like you're starting a curtsy.
4. Lower your back knee toward the floor by bending both legs, keeping the front knee tracking over the front foot.
5. Drive through the heel of your front foot to push back up to the start, returning the back leg to neutral.
6. Alternate sides each rep, keeping your torso upright and the kettlebell tight to your chest throughout.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

Quads

Equipment

Kettlebell

Type

Strength

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