Legs · Dumbbell
Dumbbell Gobelt Curtsey Lunge
How to do the dumbbell gobelt curtsey lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a single dumbbell at your chest in a goblet grip. Step one leg back and across behind the other into a curtsey position, lowering until your front thigh is near parallel. Drive through your front heel to stand back up, then alternate sides. The crossover angle targets the glutes and outer thigh.
- 1Feel your front glute and quad load as you sink into the curtsey
- 2Keep the dumbbell tight at your chest and your torso tall
- 3Drive through your front heel to stand with control
Common mistakes
- Do not let your front knee cave inward
- Avoid leaning your torso forward over the dumbbell
- Do not let your back knee crash into the floor
Muscles worked
The dumbbell gobelt curtsey lunge mainly works the glutes and quads, with the hamstrings, upper abs, obliques, and adductors assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- Upper AbsSupport
- ObliquesSupport
- AdductorsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower AbsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the dumbbell gobelt curtsey lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.