Goblet Reverse Lunge

The goblet reverse lunge is a lunge where you step backward while holding one dumbbell at your chest. Stepping back is easier on the knees than stepping forward and keeps your front foot planted.

How to do the Goblet Reverse Lunge

1. Hold one dumbbell upright at your chest with both hands and stand with your feet hip width apart.
2. Step one foot back and lower until your back knee almost touches the floor and your front shin is close to vertical.
3. Keep your chest tall and the dumbbell close to your body.
4. Push through your front foot to stand and bring your back foot forward. Alternate legs, eight on each side per round.

Common mistakes

• Your front knee caves in. Push your front knee out in line with your toes.
• You lean forward. Keep the dumbbell tight to your chest and your ribs stacked over your hips.
• You take too short a step. Step back far enough that your front shin stays close to vertical at the bottom.

Equipment and setup

One dumbbell is enough. Stagger uses 40 lbs (18 kg) and counts 8 reps on each leg per round.

For balance, hold a wall or door frame with one hand and a lighter dumbbell in the other.

Easier and harder versions

Easier: Use a lighter dumbbell or no weight, or shorten the range.

Harder: Use a heavier dumbbell, or pause for a second at the bottom of each rep.

Workouts that use the Goblet Reverse Lunge

More leg exercises