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Goblet Reverse Lunge
A unilateral lower-body exercise holding a dumbbell or kettlebell at the chest while stepping back into a lunge, targeting quads and glutes to build strength, balance, and stability; knee-friendly option for leg training.
About Exercise
Equipment
Dumbbells, Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius, Soleus
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a dumbbell or kettlebell vertically at your chest with elbows tucked in and core engaged.
- Step back with one foot, landing on the ball of your rear foot.
- Lower your body by bending both knees until your front thigh is parallel to the ground and rear knee hovers above the floor.
- Keep your front knee aligned over your ankle and torso upright.
- Drive through your front heel to extend your knees and hips, returning your rear foot to the start.
- Alternate legs or complete reps on one side before switching.
Coaching Tips
Form Cues
- Chest up
- Knees track over toes
- Drive through front heel
- Core tight
- Upright torso
Breathing
Inhale as you lower into the lunge, exhale as you drive back to standing while bracing your core.
Tempo
2-0-1
Range of Motion
Lower until front thigh is parallel to the floor and rear knee nearly touches the ground, with full hip and knee extension at the top.
Safety
Safety Notes
- Avoid if acute knee pain or poor balance
- Use lighter weight if core stability is limited
- Maintain neutral spine to protect lower back
- Start with bodyweight if new to lunges
Spotting
Spotting not typically needed; partner can assist by providing light hand support under arms if balance is an issue.
Common Mistakes
- Front knee caving inward
- Leaning forward
- Slamming rear knee down
- Shortening the step back
When to Avoid
- Acute knee injuries
- Lower back issues
- Severe balance impairments
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for deep lunge
Build Up First
- Mastery of bodyweight lunge
- Basic hip hinge and squat form
Also known as
Kettlebell Reverse Lunge, Dumbbell Goblet Lunge, Goblet Alternating Lunge
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