Dumbbell Goblet Forward Lunge

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand holding a dumbbell vertically against your chest with both hands, elbows pointing down.
2. Take a step forward with one leg and begin descending by bending both knees.
3. Descend until your front thigh is parallel to the ground and your back knee is just above the floor.
4. Push through the heel of your front foot to return to the starting position, then repeat on the opposite leg.

Form tips

• Ensure your front knee stays aligned with your foot and does not travel past your toes.
• Engage your core muscles for added stability during the lunge.
• Hold the dumbbell close to your chest to maintain proper posture and balance.