Alternating Goblet Squat to Reverse Lunge
The Alternating Goblet Squat to Reverse Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: dumbbells.
Required Equipment
Alternating Goblet Squat to Reverse Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Alternating Goblet Squat to Reverse Lunge
Setup
Stand with your feet shoulder-width apart.
Hold a single dumbbell vertically against your chest with both hands, cupping one end of the weight.
Movement
Engage your core and maintain a tall posture throughout the movement.
Begin the descent by driving your hips back and bending your knees simultaneously.
Keep your heels flat on the ground and your chest upright; do not allow the weight to pull your torso forward.
Lower yourself until your thighs are at least parallel to the floor, maintaining a controlled motion.
Pause briefly at the bottom of the squat.
Drive through your mid-foot to stand back up, returning to the starting position.
Alternating Goblet Squat to Reverse Lunge FAQs
What muscles does the Alternating Goblet Squat to Reverse Lunge work?
The Alternating Goblet Squat to Reverse Lunge mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Goblet Squat to Reverse Lunge?
Dumbbells.
Is the Alternating Goblet Squat to Reverse Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Goblet Squat to Reverse Lunge go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.