Dumbbell Side Goblet Lunge Stretch
Stretch & strengthen! Goblet Side Lunges boost flexibility & build lower body power. Get deeper, feel the burn, and improve your mobility.
The Dumbbell Side Goblet Lunge Stretch mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Side Goblet Lunge Stretch Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Dumbbell Side Goblet Lunge Stretch Variations and Alternatives
How to do the Dumbbell Side Goblet Lunge Stretch
Dumbbell Goblet Side Lunge Stretch
Positioning
1. Start Position: Stand upright with your feet approximately shoulder-width apart. Hold the dumbbell with both hands close to your chest, keeping your elbows tucked in. Your palms should be facing the dumbbell.
Movement Instructions
Step Out: Take a step to the left with your left leg, keeping your right leg straight.
Lower Your Body: As you step out, push your hips back and bend your left knee to lower your body into a lunge position. Ensure your left knee is directly over your left ankle and your right leg is extended straight.
Hold Position: Press your left knee outward to keep it aligned with your foot. Hold this stretch for a moment and enjoy the stretch in your inner thigh and hip.
Return to Start: Push off with your left foot to return to the starting position.
Repeat on Other Side: Now step out to the right with your right leg and repeat the lunge, making sure to maintain alignment in your knee and ankle.
Continue Alternating: Alternate lunging left and right for a set number of repetitions or time, focusing on form and depth in each lunge.
Tips
Keep your chest up and core engaged throughout the motion.
Move at a controlled pace to maintain balance.
If necessary, adjust the weight of the dumbbell according to your comfort level.
Cool Down
After completing your sets, take a moment to stretch out your legs and hips further to relax the muscles.
Dumbbell Side Goblet Lunge Stretch FAQs
What muscles does the Dumbbell Side Goblet Lunge Stretch work?
The Dumbbell Side Goblet Lunge Stretch 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 Side Goblet Lunge Stretch?
Dumbbells.
What workout day should the Dumbbell Side Goblet Lunge Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Side Goblet Lunge Stretch variations and alternatives?
Similar exercises include the Dumbbell Goblet Lunge, Dumbbell Side-Step Goblet Squat, Dumbbell Goblet Walking Lunge and Dumbbell Side Lunge.
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