Dumbbell Goblet Lunge

Muscles worked

Setup

1. Hold a single dumbbell vertically against your chest, cupping the top head with both hands in a 'goblet' grip.
2. Stand with your feet hip-width apart, shoulders pulled back, and elbows tucked in toward your ribs.
3. Engage your core to stabilize your spine before beginning the movement.

How to do it

1. Inhale and take a controlled step forward, landing with your front foot flat on the floor.
2. Lower your hips vertically until both knees are bent at approximately 90 degrees, with the back knee hovering just above the ground.
3. Exhale and drive forcefully through the heel of your front foot to return to the standing starting position.
4. Maintain a steady 2-1-1 tempo (2 seconds down, 1-second pause at the bottom, 1 second to drive up).

Form checklist

• Keep your front knee tracked over your middle toes, preventing it from caving inward.
• Maintain an upright chest to prevent the dumbbell from pulling your torso forward.
• Ensure your stride is long enough so the front heel stays glued to the floor.
• Keep your hips square and level throughout the entire range of motion.

Pro tips

• To emphasize the glutes, take a slightly longer step and lean the torso forward by about 10 degrees while keeping the spine neutral.
• Actively 'crush' the dumbbell with your palms to engage the lats and upper back, which creates a more stable shelf for the weight.

Make it harder

• Add a 2-second isometric hold at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform the movement as a rear-foot elevated (Bulgarian) lunge while maintaining the goblet hold.

Frequently asked

What muscles does the dumbbell goblet lunge work?

The dumbbell goblet lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell goblet lunge?

The dumbbell goblet lunge uses dumbbell.

Is the dumbbell goblet lunge good for beginners?

The dumbbell goblet lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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