Dumbbell Goblet Lunge
Strengthen legs & core with the Dumbbell Goblet Lunge! A simple exercise for all levels. Get fit, one lunge at a time.
The Dumbbell Goblet Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Goblet Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Dumbbell Goblet Lunge Variations and Alternatives
How to do the Dumbbell Goblet Lunge
Starting Position:
Stand upright with your feet shoulder-width apart.
Hold a dumbbell close to your chest with both hands, keeping your elbows pointed down.
Taking the Lunge Step:
Engage your core and keep your back straight.
Step forward with your right foot, keeping your left foot in place.
Lowering into the Lunge:
As you step forward, lower your body into a lunge.
Bend both knees to approximately 90 degrees, ensuring that your right knee is directly above your right ankle.
Your left knee should come close to the ground but not touch.
Returning to Starting Position:
Push through your right heel to return to the starting position.
Bring your right foot back to meet your left foot.
Repeating the Movement:
Switch sides and step forward with your left foot to perform the lunge on the left side.
Continue to alternate lunges for your desired number of repetitions.
Tips:
Keep your chest up and avoid leaning forward.
Maintain a steady pace and focus on your balance.
If you're a beginner, you can perform the movement without a dumbbell until you feel comfortable.
Dumbbell Goblet Lunge FAQs
What muscles does the Dumbbell Goblet Lunge work?
The Dumbbell Goblet Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Goblet Lunge?
Dumbbells.
Is the Dumbbell Goblet 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 Dumbbell Goblet Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Goblet Lunge variations and alternatives?
Similar exercises include the Barbell Curtsey Lunge, Barbell Front Rack Lunge, Dumbbell Side Goblet Lunge Stretch and Dumbbell Side-Step Goblet Squat.
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