What muscles does the Goblet Curtsy Lunge work?

The Goblet Curtsy Lunge mainly works the glutes and quads.

How many sets and reps of the Goblet Curtsy Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Goblet Curtsy Lunge?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Goblet Curtsy Lunge

Hold a dumbbell at the chest and step one leg behind and across into a curtsy lunge.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Quads
Equipment: Dumbbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Goblet Curtsy Lunge work?: The Goblet Curtsy Lunge mainly works the glutes and quads.
What equipment do you need for the Goblet Curtsy Lunge?: A dumbbell.
How many sets and reps of the Goblet Curtsy Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Goblet Curtsy Lunge?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

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Coaches add the Goblet Curtsy Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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