Dumbbell Goblet Alternating Curtsy Lunge
What is this machine?
Käsipainokyykky Goblet-asennossa, vuorotteleva niiaus-askelkyykky on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
Liikkeessä työskentelevät myös Quadriceps.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary musclesQuadriceps
Equipmentvapaat painot
Movement patternlower body
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Letting the front knee cave inward, which loads the inside of the joint and weakens the glute drive. Crossing the back foot too far so the hips twist and the lower back takes the load. Leaning the torso forward over the front leg instead of staying upright through the trunk. Pushing off the back foot to stand instead of driving through the front-leg heel and glute.
💪 Where you should feel it: Mainly in the Glutes. The Quadriceps assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Bodyweight Alternating Lateral Lungekehonpaino
Bodyweight Alternating Reverse Lungeskehonpaino
Bodyweight Reverse Lungekehonpaino
Walking LungekehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
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