Goblet Reverse Lunge

A reverse lunge with a goblet load: knee-friendly and easy to stabilise with more weight.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbell at your chest, a controlled step back
• Weight on your front heel
• Stand up by driving through your front leg

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

• Dropping your back knee suddenly
• Losing an upright trunk

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bodyweight Reverse Lunge
• Alternating Dumbbell Forward Lunge