Goblet Curtsy Lunge

Crossing behind emphasises the glute medius; a good variation for hip development.

• Compound
• Dumbbell
• Intermediate

How to do it

• Cross your leg behind you diagonally
• Keep your hips facing forward
• Push through your front heel

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Rotating your hips too much
• Losing your balance as you cross over

Muscles worked

Primary

• Glutes
• Quads

Secondary

• Core / abs

Alternatives

• Alternating Dumbbell Forward Lunge
• Cable Glute Kickback