Goblet Alternating Reverse Lunge
Builds lower body strength, balance, and coordination with added core engagement from the goblet hold
LegsBeginnerStrengthLunge
At a glance
| Muscles worked | Primary: Quads and glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Lunge |
| Sets & reps | 4 sets × 10-12 each leg |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hold a dumbbell or kettlebell at chest height in goblet position
- Step 2: Stand tall with feet hip-width apart and core engaged
- Step 3: Step one foot backward into a reverse lunge
- Step 4: Lower until both knees are at approximately 90 degrees
- Step 5: Push through the front heel to return to standing
- Step 6: Alternate legs with each repetition
Equipment
- Dumbbell or kettlebell optional
Coaching tips
Benefits
Builds lower body strength, balance, and coordination with added core engagement from the goblet hold
Common mistakes
Leaning too far forward, letting front knee cave inward, or losing upright posture
Make it harder
Increase dumbbell weight or add a pause at the bottom
Make it easier
Bodyweight reverse lunges or stationary lunges
Breathing
Inhale on the descent, exhale when driving up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-45sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.