Dumbbells Goblet Lateral Star Lunge

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The dumbbells Goblet lateral star lunge workout is a quad-focused exercise that utilizes dumbbells for added resistance.

By holding the dumbbell in a goblet position, the exercise targets the quads as the primary muscle group.

While other muscles like the glutes and hamstrings are also engaged, the focus remains on the quads.

The dumbbells provide an additional challenge, increasing the intensity of the workout and further activating the quads.

Stand with your feet shoulder-width apart, holding a dumbbell with both hands at chest level, palms facing each other.
Take a big step to the side with your right foot, keeping your left foot planted and your torso upright.
Lower your body into a lunge position, bending your right knee and keeping your left leg straight.
As you lunge, extend your arms out to the sides, parallel to the floor, maintaining a slight bend in your elbows.
Push off with your right foot and return to the starting position, bringing your feet together.
Repeat the movement on the opposite side, stepping to the left and lunging with your left leg.
Continue alternating sides, performing the exercise for the desired number of repetitions.

Keep your chest up and core engaged throughout the entire exercise. This will help you maintain proper form and stability, allowing you to fully engage your quads. Imagine a string pulling your chest up towards the ceiling, keeping your spine straight and your shoulders back.
Hold the dumbbell close to your chest, with your elbows pointing down towards the floor. This position will help you maintain control and balance as you perform the lateral star lunge. The weight of the dumbbell should be challenging but manageable, allowing you to focus on engaging your quads without compromising your form.
As you step out to the side into a lunge, make sure your knee is directly above your ankle, forming a 90-degree angle. This will ensure that your quads are properly engaged and taking the majority of the load. Avoid letting your knee collapse inward or extend past your toes, as this can put unnecessary strain on your joints.
Push through your heel as you return to the starting position, activating your quads to power the movement. Imagine driving your heel into the ground, using the strength of your quads to propel yourself back up. This will help you maximize the engagement of your quads and build strength in this muscle group.
Focus on controlled movements and avoid rushing through the exercise. Slow and controlled movements will not only help you maintain