Videos
Instructions
- Hold a dumbbell vertically at chest level with both hands under the top weight plate.
- Stand upright with feet hip-width apart.
- Step forward with one leg and lower your body until both knees are at approximately 90-degree angles.
- Ensure your front knee stays above the ankle and your torso remains upright.
- Push through the front heel to return to the starting position and repeat on the other leg.
Technical Tips
- Keep the dumbbell close to your chest to maintain balance.
- Engage your core to prevent forward leaning.
- Avoid letting the back knee touch the ground.
Breathing Tips
- Inhale as you step forward and lower your body.
- Exhale as you push back to the starting position.
Medical restrictions
- Knee injuries
- Hip instability
- Lower back pain
The Dumbbell Goblet Lunge is a functional lower-body strength exercise that combines unilateral leg work with core stabilization. This movement involves holding a dumbbell in a goblet position at chest height while performing alternating lunges, making it effective for targeting the quadriceps and glutes with additional activation of the hamstrings and adductors. The goblet hold encourages a more upright torso posture, reducing forward lean and placing greater emphasis on the legs. It also engages the core and upper body to maintain balance and control, particularly beneficial for improving posture and coordination. This variation is a versatile addition to any training regimen, whether for hypertrophy, functional strength, or metabolic conditioning. Ideal for intermediate lifters, the Dumbbell Goblet Lunge helps address muscular imbalances and promotes joint stability. It is commonly integrated into bodybuilding, fitness, and athletic conditioning programs due to its ability to improve movement efficiency and leg development while enhancing core strength.
What muscles do Goblet Lunges target?
Goblet Lunges primarily target the quadriceps and glutes, while also working the hamstrings, adductors, calves, and core stabilizers.
Is the Dumbbell Goblet Lunge suitable for beginners?
It's best suited for intermediate users due to the coordination and core control required, though beginners can progress to it after mastering bodyweight lunges.
Should I alternate legs or complete all reps on one leg?
Both methods are effective; alternating legs promotes balance, while unilateral reps increase time under tension and muscle focus.
How heavy should the dumbbell be for Goblet Lunges?
Choose a weight that challenges your legs without compromising form or balance, typically moderate for 8–12 reps per leg.
Can I do Goblet Lunges without equipment?
Yes, you can perform bodyweight goblet-style lunges by mimicking the hold position, making it accessible without equipment.