# Goblet Reverse Lunge

A reverse lunge holding one dumbbell vertically at the chest. Targets the quads and glutes and builds single-leg strength with the load kept in front.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-goblet-reverse-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/goblet-reverse-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Calves: 3/10
- Hip abductors: 3/10

## How to do the Goblet Reverse Lunge

1. Hold one dumbbell vertically at your chest with both hands.
2. Step one leg backward onto the ball of your foot.
3. Lower until your hips approach front knee level.
4. Drive through the whole front foot to stand, knee pointing the same way as that foot.
5. Alternate legs with each rep.

### Full technique — 7 steps

1. Hold one dumbbell vertically at your chest, both hands cupping the upper head and elbows down and in.
2. Stand tall with feet hip-width apart.
3. Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
4. Lower until your hips approach front knee level and your back knee moves close to the floor.
5. Keep your torso upright over the front leg with the front foot planted flat.
6. Drive through the whole front foot and bring the back leg forward to return to standing.
7. Keep the dumbbell against your chest throughout, then step back with the other leg on the next rep.

## Common mistakes

- Pushing off the back foot
- Front knee collapsing inward
- Back step too short
- Torso drifting too far forward
- Letting elbows flare outward

## Form cues

- Step straight back
- Stay heavy on front leg
- Front foot stays flat
- Elbows down and in
- Stand tall each rep

## How much to do

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

- **No equipment**: [Bodyweight Forward Lunge](https://seto.fit/exercises/bodyweight-forward-lunge/), [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-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/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Overhead Lunge](https://seto.fit/exercises/barbell-overhead-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## 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: [Bodyweight Step-Up](https://seto.fit/exercises/bodyweight-step-up/) — 40% of bodyweight
- **This exercise: Goblet Reverse Lunge — Beginner**
- Harder: [Reverse Lunge](https://seto.fit/exercises/reverse-lunge/) — Beginner
- Harder: [Forward Lunge](https://seto.fit/exercises/forward-lunge/) — Beginner

## Quick answers

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

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Calves 3/10, Hip abductors 3/10.

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

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Goblet Reverse 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, 4 reps in reserve.

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

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

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

Bodyweight Step-Up (40% of bodyweight).

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

Reverse Lunge (Beginner), Forward Lunge (Beginner).

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

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