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Dumbbells Goblet Lateral Lunge

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Exercise Profile

Primary muscles:

Quads, Glutes

Secondary muscles:

Legs

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Goblet Lateral Lunge Overview

The dumbbells Goblet lateral lunge workout is a great exercise to target the quads and glutes.

By holding the dumbbell close to the chest, it adds resistance and intensifies the workout.

The lateral lunge movement engages the quads and glutes as the primary muscles, providing a challenging workout.

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

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Dumbbells Goblet Lateral Lunge Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, palms facing each other.
  2. Take a step to the right with your right foot, keeping your left foot stationary and your toes pointing forward.
  3. Lower your body by bending your right knee, pushing your hips back, and keeping your chest lifted.
  4. As you lower, keep the dumbbell close to your chest and your elbows pointing down.
  5. Push through your right foot to return to the starting position, keeping your core engaged and your chest lifted.
  6. Repeat the movement to the left side, stepping with your left foot and bending your left knee.
  7. Continue alternating sides, performing the lateral lunge motion while holding the dumbbell against your chest.

Dumbbells Goblet Lateral Lunge Tips

  1. Start by holding a dumbbell vertically against your chest, with your elbows pointing down and your feet shoulder-width apart. This exercise is excellent for engaging your quads and glutes, so get ready to feel the burn!
  2. Take a long step to the side with your right foot, keeping your toes pointed forward. As you lower your body into a lunge, make sure to keep your left leg straight and your weight centered over your right foot.
  3. As you lower into the lunge, push your hips back and keep your chest lifted. This will help you engage your glutes and maintain proper form. Feel the stretch in your inner thigh and focus on activating your quads and glutes as you push through your right heel to return to the starting position.
  4. Repeat the lateral lunge on the other side by stepping to the left with your left foot. Remember to keep your toes pointed forward and your weight centered over your left foot. Keep your right leg straight and engage your quads and glutes as you push through your left heel to return to the starting position.
  5. Continue alternating sides for the desired number of repetitions. Throughout the exercise, maintain control and stability, focusing on engaging your quads and glutes with each lunge. With consistent practice, you’ll not only improve your form but also strengthen and tone your lower

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