Kettlebell Goblet Curtsey Lunge
Master the Kettlebell Goblet Curtsey Lunge for powerful glutes, strong quads, and improved hip mobility.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Kettlebell Goblet Curtsey Lunge
Kettlebell Lunge Pass Through
Thighs · Gluteus Maximus · Kettlebell
Kettlebell Hang Clean
Thighs · Adductor Magnus · Kettlebell
Kettlebell Goblet Squat Mobility
Thighs · Gluteus Maximus · Kettlebell
Kettlebell Goblet Squat
Thighs · Gluteus Maximus · Kettlebell
Description
This is a lunge variation that targets your glutes, quads, and hamstrings, while the kettlebell helps work your shoulders and core.
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How to do Kettlebell Goblet Curtsey Lunge
- 01Setup
Stand tall with your feet hip-width apart, holding a kettlebell in a goblet position with both hands cupping the handle against your chest.
- 02Setup
Shift your weight slightly onto your right foot, then step your left foot diagonally behind and across your right leg, as if performing a curtsy.
- 03
Lower your hips by bending both knees, keeping your torso upright and the kettlebell stable against your chest.
- 04
Descend until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
- 05
Drive through the heel of your front foot to push back up to the starting position, bringing your back foot to meet your front foot.
- 06
Alternate legs with each repetition or complete all reps on one side before switching to the other.
Tips
- Maintain a strong, upright torso by engaging your core throughout the movement, preventing any forward leaning or rounding of the back.
- Ensure your front knee tracks directly over your second and third toes, actively pushing it slightly outward to prevent inward collapse and maximize glute activation.
- Control the eccentric (lowering) phase of the lunge to increase time under tension, enhancing muscle development and stability.
- Focus on driving primarily through the heel of your front foot when returning to the starting position to better engage your glutes and hamstrings.
Common mistakes
- Leaning too far forward, which can strain the lower back; fix this by keeping your chest proud and your gaze forward, maintaining an upright posture.
- Not stepping far enough back and across, which limits the stretch and activation of the gluteus medius; fix this by aiming to place your rear foot significantly behind and to the opposite side of your front foot.
- Allowing the front knee to collapse inward, which puts unnecessary stress on the knee joint; fix this by consciously pressing your front knee outwards, aligning it with your mid-foot.
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Get Ellim — FreeQuestions
What muscles does Kettlebell Goblet Curtsey Lunge work?
Kettlebell Goblet Curtsey Lunge primarily targets Gluteus Maximus, Gluteus Medius, Quadriceps. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Hamstrings, Pectineous, Soleus.
Is Kettlebell Goblet Curtsey Lunge good for beginners?
Kettlebell Goblet Curtsey Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Goblet Curtsey Lunge?
You need Kettlebell to perform Kettlebell Goblet Curtsey Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Goblet Curtsey Lunge?
Maintain a strong, upright torso by engaging your core throughout the movement, preventing any forward leaning or rounding of the back. Ensure your front knee tracks directly over your second and third toes, actively pushing it slightly outward to prevent inward collapse and maximize glute activation. Control the eccentric (lowering) phase of the lunge to increase time under tension, enhancing muscle development and stability. Focus on driving primarily through the heel of your front foot when returning to the starting position to better engage your glutes and hamstrings.
What are common mistakes when doing Kettlebell Goblet Curtsey Lunge?
Leaning too far forward, which can strain the lower back; fix this by keeping your chest proud and your gaze forward, maintaining an upright posture. Not stepping far enough back and across, which limits the stretch and activation of the gluteus medius; fix this by aiming to place your rear foot significantly behind and to the opposite side of your front foot. Allowing the front knee to collapse inward, which puts unnecessary stress on the knee joint; fix this by consciously pressing your front knee outwards, aligning it with your mid-foot.
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Free · iPhone only · Available on the App Store