# Goblet Lateral Lunge

A side lunge holding one dumbbell upright at the chest. One foot steps out wide and that knee bends while the other leg stays straight, training the quads, glutes, and adductors.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-side-lunge-single-leg/video/male.mp4
- HTML: https://seto.fit/exercises/goblet-lateral-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 7/10
- Hamstrings: 4/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Goblet Lateral Lunge

1. Hold one dumbbell upright against your chest with both hands.
2. Step out wide to one side, planting your foot flat.
3. Bend your stepping knee as you push your hips back, other leg straight.
4. Push back up to standing, then finish all reps before switching legs.

### Full technique — 8 steps

1. Stand tall with feet under your hips, holding one dumbbell upright against your chest with both hands.
2. Keep your elbows pointed down and the dumbbell close to your chest throughout.
3. Step out wide to one side and plant that foot flat.
4. Push your hips back and bend the stepping knee while the other leg stays straight.
5. Lower until the working thigh approaches parallel without the planted heel lifting.
6. Keep your whole foot grounded and let your knees point the same way as your feet.
7. Drive through the whole foot of the bent leg to push yourself back to standing.
8. Complete all reps on one side before switching legs.

## Common mistakes

- Knees collapsing inward
- Stepping too narrow to load hips
- Letting the working heel rise
- Folding chest toward the floor
- Bouncing out of the bottom

## Form cues

- Drive through whole foot
- Knee points where foot points
- Elbows down and in
- Straighten the trailing leg

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Lateral Lunge](https://seto.fit/exercises/kettlebell-lateral-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)
- **Barbell**: [Barbell Curtsy Lunge](https://seto.fit/exercises/barbell-curtsy-lunge/), [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/)
- **No equipment**: [Curtsy Squat](https://seto.fit/exercises/curtsy-squat/), [Sliding Curtsy Lunge](https://seto.fit/exercises/sliding-curtsy-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Goblet Reverse Lunge](https://seto.fit/exercises/goblet-reverse-lunge/) — Beginner
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Goblet Lateral Lunge — Intermediate**
- Harder: [Dumbbell Bulgarian Split Squat](https://seto.fit/exercises/dumbbell-bulgarian-split-squat/) — Intermediate
- Harder: [Dumbbell Overhead Lunge](https://seto.fit/exercises/dumbbell-overhead-lunge/) — Intermediate

## Quick answers

### What muscles does the Goblet Lateral Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 7/10, Hamstrings 4/10, Hip abductors 4/10, Calves 3/10.

### When should I do the Goblet Lateral Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 12 min with rest.

### How many sets and reps of the Goblet Lateral Lunge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Goblet Lateral Lunge?

Kettlebell: Kettlebell Lateral Lunge, Goblet Side Squat. Barbell: Barbell Curtsy Lunge, Barbell Reverse Lunge. No equipment: Curtsy Squat, Sliding Curtsy Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge.

### What is an easier version of the Goblet Lateral Lunge?

Archer Reverse Lunge (45% of bodyweight), Goblet Reverse Lunge (Beginner).

### What is a harder version of the Goblet Lateral Lunge?

Dumbbell Bulgarian Split Squat (Intermediate), Dumbbell Overhead Lunge (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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