Dumbbell Goblet Walking Lunge
Build lower body strength & balance! The Dumbbell Goblet Walking Lunge targets quads, glutes, & core, while improving coordination.
The Dumbbell Goblet Walking 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 Walking Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Dumbbell Goblet Walking Lunge Variations and Alternatives
How to do the Dumbbell Goblet Walking Lunge
Dumbbell Goblet Walking Lunge
Positioning:
Stand upright with your feet hip-width apart.
Hold the dumbbell close to your chest with both hands, keeping your elbows tucked in. Your hands should be gripping the top of the dumbbell, and your forearms should be vertical.
Movement:
Step Forward: Take a step forward with your right foot.
Lower: As you step forward, lower your body by bending both knees into a lunge position. Your back knee should be aimed towards the floor but should not touch it. Ensure your front knee is aligned with your ankle.
Hold the Position: Keep your torso upright and core engaged throughout the movement.
Return to Standing: Push through your right heel to rise back up to the starting position.
Repeat with the Other Leg: Step forward with your left foot and lower into a lunge, then rise back up.
Continue: Alternate legs as you walk forward, ensuring to maintain proper form throughout the exercise.
Tips:
Keep your head up and back straight to maintain good posture.
Ensure your steps are long enough so that your front knee does not go beyond your toes.
Start with a small distance and gradually increase as you become more comfortable.
Dumbbell Goblet Walking Lunge FAQs
What muscles does the Dumbbell Goblet Walking Lunge work?
The Dumbbell Goblet Walking 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 Walking Lunge?
Dumbbells.
Is the Dumbbell Goblet Walking 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 Walking Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Goblet Walking Lunge variations and alternatives?
Similar exercises include the Barbell Walking Lunge, Duck Walk, Dumbbell Goblet Lunge and Dumbbell Side Goblet Lunge Stretch.
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