Dumbbell Goblet Alternating Curtsy Lunge

Instructions for proper form

1. Stand upright with your feet shoulder-width apart, holding a dumbbell vertically at chest level with both hands (goblet grip). 2. Engage your core, maintain a tall posture, and keep your elbows pointing down. 3. Step one leg back diagonally into a curtsy lunge, making sure your front knee remains aligned with your ankle. 4. Lower your body until your back knee is close to the ground, then push through the front heel to return to the starting position. 5. Alternate legs with each repetition, ensuring you maintain control and proper form throughout the movement.

Common mistakes to avoid

1. Allowing the front knee to cave inwards during the lunge. 2. Slouching or leaning excessively forward while holding the dumbbell. 3. Not fully lowering into the lunge, which reduces the effectiveness of the exercise. 4. Failing to engage the core, leading to instability. 5. Forgetting to alternate legs properly, which can cause uneven muscle development.

Benefits

Specific benefits of the exercise

This exercise primarily targets the quadriceps while also engaging the glutes, hamstrings, and core muscles, promoting overall lower body strength and stability.

Expected results and timeframe

With consistent practice, individuals can expect improved lower body strength, muscle tone, and better balance within 4–8 weeks. Fitness levels may vary based on frequency and overall training program..

Who this exercise is best for

This exercise is ideal for novice lifters looking to improve their lower body strength and coordination, as well as those interested in bodybuilding and enhancing athletic performance.

Scientific studies supporting its effectiveness

A study published in the Journal of Strength and Conditioning Research indicated that compound exercises like lunges are effective for increasing muscle strength and hypertrophy in the lower body when performed with appropriate load and volume.

Variations

Beginner modifications

Beginners can perform the curtsy lunge without weights or use lighter dumbbells. They can also practice the lunge movement without a full range of motion until they build strength and confidence.

Advanced progressions

For advanced practitioners, increase the load of the dumbbell or perform the curtsy lunge with a pause at the bottom of the movement. Another variation is to incorporate a jump while switching legs to increase intensity and power.

Integrations

Complementary exercises

Complementary exercises include squats, step-ups, and glute bridges, which all target the lower body and help with muscle balance.

Super set recommendations

Consider supersets with exercises like overhead presses or bent-over rows to work the upper body in contrast to the lower body focus of the curtsy lunge.

Sample workout routines

An example routine could include: 1. Dumbbell Goblet Alternating Curtsy Lunge: 3 sets of 10–12 reps. 2. Goblet Squats: 3 sets of 10–12 reps. 3. Plank: 3 sets of 30 seconds.

Exercise combinations

Combine the curtsy lunge with dumbbell shoulder presses or kettlebell swings for a full-body workout focusing on both lower and upper body strength.

Best time to do this exercise in your workout

The Dumbbell Goblet Alternating Curtsy Lunge is best performed during the strength training portion of your workout, ideally after any warm-up and before or after heavier compound movements targeting the lower body.