Dumbbell Goblet Reverse Lunge
A unilateral lower-body exercise holding a dumbbell at the chest while stepping back into a lunge, targeting quads and glutes to build strength, balance, and stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, 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 vertically against your chest with both hands, elbows tucked in.
- Step backward with one foot, landing on the ball of the foot.
- Lower your hips until the front thigh is parallel to the floor and the rear knee hovers just above the ground.
- Keep your torso upright and core braced throughout the movement.
- Drive through the front heel to extend the hip and knee, returning to the starting position.
- Repeat on the same side or alternate legs for the desired reps.
Coaching Tips
Form Cues
- Chest up
- Elbows tucked
- Drive through front heel
- Control the descent
- Keep core tight
Breathing
Inhale as you step back and lower into the lunge; exhale as you drive back up to the start.
Tempo
2-0-1
Range of Motion
Lower until the rear knee is nearly touching the floor and the front thigh is parallel to the ground.
Safety
Safety Notes
- Ensure the floor is not slippery
- Start with a lighter weight to master balance
- Stop if you feel sharp knee pain
Spotting
Not recommended; if balance fails, simply drop the weight safely in front of you.
Common Mistakes
- Leaning torso forward
- Front knee caving in
- Slamming rear knee on floor
- Taking too short a step
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
Dumbbell Goblet Lunge, Goblet Reverse Lunge, DB Goblet Reverse Lunge, Goblet Alternating Lunge
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