Goblet Reverse Lunge

Exercise Information

  • Alternative Names: Reverse lunges with dumbbell/kettlebell goblet hold, kettlebell reverse lunge
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell or kettlebell
  • Muscles Targeted: Glutes, quads, hamstrings, hip flexors, obliques
  • Mechanics: Compound
  • Average Number of Sets: 3-4, with 6-10 reps each
  • Variations:
  • Alternative: Goblet forward lunge

The goblet reverse lunge involves the same reverse lunge movement, but you do it grabbing a free weight such as the dumbbell or kettlebell with a goblet hold. It is suitable for those gym trainees who have mastered the traditional reverse lunge.

Goblet Reverse Lunge Exercise Information

  • Alternative Names: Reverse lunges with dumbbell/kettlebell goblet hold, kettlebell reverse lunge
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell or kettlebell
  • Muscles Targeted: Glutes, quads, hamstrings, hip flexors, obliques
  • Mechanics: Compound
  • Average Number of Sets: 3-4, with 6-10 reps each
  • Variations:
  • Alternative: Goblet forward lunge

How to do Goblet Reverse Lunge

Goblet Reverse Lunge

Start by cleaning a 15-30 lb dumbbell or kettlebell up to your chest and keep it below the chin with a goblet hold. Stepping backward with one leg, descend into the lunge position. Go back to the initial position by pressing through the heel of the other foot.

Tips

  • You may do the exercise on a soft surface such as a rubber exercise mat to avoid stress on your knee joints.
  • Keep the elbows straight and brace your core muscles to maintain stability.

Alternative Exercise

Goblet Forward Lunge

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