Dumbbells Goblet Lunge

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The dumbbells goblet lunge is a workout that primarily targets the quads and glutes.

By holding dumbbells close to the chest, the exercise adds resistance and intensifies the engagement of these muscles.

This exercise helps to improve lower body strength, stability, and balance.

While it also activates the hamstrings and calves to a lesser extent, the focus remains on the quads and glutes.

Stand with your feet shoulder-width apart, holding a dumbbell vertically with both hands in front of your chest, close to your body.
Take a step forward with your right foot, keeping your torso upright and core engaged.
Bend both knees to lower your body into a lunge position, ensuring your right knee is directly above your ankle and your left knee is hovering just above the ground.
Pause briefly at the bottom of the lunge, maintaining stability and control.
Push through your right heel to return to the starting position, extending your right leg and bringing your left foot back to meet your right foot.
Repeat the lunge on the opposite side by stepping forward with your left foot.
Continue alternating lunges, stepping forward with each foot, while maintaining proper form and control.

Start by holding a dumbbell vertically against your chest, with your elbows tucked in and your feet hip-width apart. This position will engage your core and stabilize your upper body throughout the exercise.
Take a big step forward with one leg, keeping your torso upright and your chest lifted. As you lower your body, ensure that your front knee is directly above your ankle, forming a 90-degree angle. This will effectively engage your quadriceps and glutes.
Push through your front heel to return to the starting position, focusing on using your quadriceps and glutes to power the movement. Keep your core engaged and maintain control throughout the exercise to maximize the benefits.
Remember to alternate legs with each repetition to work both sides evenly. This will help you develop balanced strength and stability in your lower body.
As you progress, gradually increase the weight of the dumbbell to challenge your muscles further. This will stimulate growth and improve your overall strength and endurance.