Videos
Instructions
- Hold a kettlebell close to your chest with both hands in a goblet position.
- Step back into a lunge position with one leg, keeping the torso upright.
- Lower your back knee toward the floor until both knees are at 90 degrees.
- Perform 2–3 small pulses at the bottom of the lunge.
- Push through the front heel to return to the starting position.
- Repeat on the same leg for desired reps before switching sides.
Technical Tips
- Keep your chest up and core engaged to maintain balance.
- Ensure your front knee stays aligned over the ankle.
- Do not let the back knee touch the floor during pulses.
Breathing Tips
- Inhale as you step back into the lunge.
- Hold your breath briefly during the pulses.
- Exhale as you push back up to the standing position.
Medical restrictions
- Knee injuries or instability
- Hip joint disorders
- Lower back pain or spinal conditions
- Balance or coordination impairments
The Kettlebell Goblet Pulse Lunge is an advanced variation of the traditional lunge that incorporates both strength and endurance elements. This movement primarily targets the quadriceps and glutes while also engaging the hamstrings, core, and stabilizers to support balance and posture. By adding small pulses at the bottom of the lunge, this exercise increases time under tension, which enhances muscular endurance and hypertrophy. Holding the kettlebell in a goblet position further activates the upper body and core, promoting better form and spinal alignment. Suitable for intermediate to advanced fitness levels, the Kettlebell Goblet Pulse Lunge is ideal for improving unilateral lower-body strength, balance, and coordination. It can be used in strength circuits, functional training routines, or hypertrophy-focused leg days.
What muscles do goblet pulse lunges target?
Goblet pulse lunges primarily target the quadriceps and glutes, with secondary activation in the hamstrings, core, and hip stabilizers due to the dynamic and balanced nature of the movement.
Can I do goblet pulse lunges without a kettlebell?
Yes, goblet pulse lunges can be performed using bodyweight or a dumbbell instead of a kettlebell while maintaining the same movement pattern and benefits.
How many reps should I do for goblet pulse lunges?
For strength and endurance, aim for 8–12 reps per leg with 2–3 pulses per rep, ensuring proper form and control throughout the movement.
Are goblet pulse lunges good for glute activation?
Yes, the pulsing action increases time under tension, which enhances glute activation and helps build strength and endurance in the glute muscles.
Is the goblet pulse lunge suitable for beginners?
Due to the balance and strength demands, it is better suited for intermediate users; beginners should master regular lunges first before progressing to this variation.