Dumbbell Gobelt Curtsey Lunge
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Pectineous, Tensor Fasciae Latae
- Equipment
- Dumbbell
- Körperregion
- Hips, Thighs
- Typ
- Strength
The dumbbell gobelt curtsey lunge is a single-leg strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with strong assistance from the adductors, gluteus medius, and other inner-thigh muscles. Holding a single dumbbell at chest height in a goblet position, you step one leg diagonally behind the other into a curtsey, which loads the glutes and challenges hip stability.
Dumbbell Gobelt Curtsey Lunge: So führst du sie aus
- 1Hold one dumbbell vertically against your chest with both hands cupping the top head, elbows tucked in close to your ribs.
- 2Stand tall with your feet hip-width apart, chest up, and core braced.
- 3Step your right foot diagonally back and across behind your left leg, planting the ball of the foot on the floor.
- 4Bend both knees to lower into the curtsey, sinking straight down until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
- 5Keep your chest tall and your front knee tracking over your toes, with most of your weight through the front heel.
- 6Drive through the front heel to push back up, returning the rear foot to the starting stance.
- 7Complete your reps on one side, then switch the rear leg and repeat for equal volume.
- 8Set the dumbbell down with control once both sides are finished.
Technik-Tipps
- Keep the dumbbell pinned tight to your chest so the load stays centered and your torso stays upright.
- Drop straight down rather than lunging forward, letting the rear knee travel behind you to keep tension on the glute of the front leg.
- Squeeze the front glute at the top of each rep to fully extend the hip before starting the next descent.
- Start with a lighter dumbbell to groove the crossing pattern, since balance is harder than in a standard lunge.
Häufige Fehler
- Stepping too narrow or too wide on the cross-behind, which throws off balance and lets the front knee cave inward, stressing the joint.
- Letting the front knee collapse toward the midline, which reduces glute medius engagement and increases knee strain.
- Leaning the torso forward over the front thigh, which shifts load off the glutes and rounds the lower back.
- Rising onto the toes of the front foot instead of driving through the heel, which kills glute drive and makes the rep quad-dominant and unstable.
- Training one leg much harder than the other, which builds strength imbalances between sides.
Häufig gestellte Fragen
What muscles does the dumbbell gobelt curtsey lunge work?
It primarily works the gluteus maximus and quadriceps, with the adductors (inner thighs), gluteus medius, gracilis, pectineus, and tensor fasciae latae assisting to stabilize the hip and control the crossing leg.
Why is it called a curtsey lunge?
Because you step one leg diagonally back and across behind the other, mimicking a curtsey. That crossing angle shifts more work onto the glutes and inner-thigh muscles than a forward or reverse lunge.
Is the curtsey lunge good for beginners?
Yes, but balance is the main hurdle. Start with bodyweight or a light dumbbell, keep the range of motion shallow at first, and increase depth and load as your stability improves.
How many sets and reps should I do?
For muscle and strength, 3–4 sets of 8–12 reps per leg is a solid range. Use a weight that lets you keep an upright torso and controlled descent on every rep.
Where should I feel this exercise?
You should feel it mainly in the glute and quad of the front (working) leg, with some work in the inner thigh. If you feel it only in your knee, drive harder through the heel and keep the knee tracking over your toes.
