Moves/DB Goblet Curtsy Lunge

DB Goblet Curtsy Lunge

ID: 691

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Break at hips and knees simultaneously to initiate the descent.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.