Goblet Lunge
Quads, glutes and hamstrings1 dumbbell
The goblet lunge is a lunge with one dumbbell held at your chest. It trains quads, glutes and balance, and the step-through version keeps you moving for high-rep sets.
How to do the Goblet Lunge
- Hold one dumbbell at your chest and stand tall.
- Step forward and lower until your back knee grazes the floor.
- Keep your front shin fairly vertical and your torso upright.
- Push through the front foot to stand and step the back leg through into the next lunge.
Common mistakes
- Your steps are too short and the front knee shoots forward. Take a longer step so both knees reach about 90 degrees.
- Your torso pitches forward. Keep the dumbbell tight to your chest and your ribs stacked over your hips.
- Your back knee slams the floor. Control the last few inches and just graze the floor.
With a bench or without
With a bench: stand in front of a low bench and tap your back knee to it for a consistent depth.
Without a bench: lunge on the floor and graze a folded towel with your back knee.
Easier and harder versions
Easier: Step back into a reverse lunge, which is easier on the knee, or hold no weight.
Harder: Use a heavier dumbbell, or pause for two seconds at the bottom of each rep.