Dumbbell goblet front lunge

Videos

Pause Fente Enter picture-in-picture Enter fullscreen

Instructions

Proper Position

  • Hold a dumbbell with both hands in a goblet position (vertically, with one end against your chest). Your elbows should point downward.
  • Stand upright with your feet hip-width apart, core engaged, and back straight.

Movement

  • Take a large step forward with one leg, keeping the dumbbell stable against your chest.
  • Lower yourself by bending both knees until your front thigh is parallel to the floor and your back knee is close to the ground (about 90° at both knees).
  • Ensure your front knee stays aligned with your ankle and does not go past your toes.
  • Push through the heel of your front foot to return to the starting position.
  • Alternate legs and repeat for the desired number of repetitions.

Breathing

  • Inhale as you lower into the lunge.
  • Exhale as you return to the standing position.

Tips

  • Keep your torso upright and avoid leaning forward during the movement.
  • Focus on engaging your quads and glutes to push back up.
  • If you’re a beginner, start with a light weight or no weight to master the technique.
  • Maintain a smooth and controlled pace to avoid jerky movements.
Loading...
Loading...