Goblet Forward Lunge

A forward lunge with a goblet counterweight for more load while keeping the trunk vertical.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbell at your chest
• A long step and a controlled descent
• Push through your front heel

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Leaning your trunk forward
• A front knee past your toes

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Alternating Dumbbell Forward Lunge
• Bodyweight Forward Lunge