Goblet Reverse Lunge — how to, muscles worked, alternatives

How to do the Goblet Reverse Lunge

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 40% of bodyweight
This exercise Goblet Reverse Lunge Beginner
Harder Reverse Lunge Beginner
Harder Forward Lunge Beginner

Too hard for now? Start with the Bodyweight Step-Up.

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.