Dumbbell Goblet Forward Lunge
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand tall with the load at your sides, held at the chest, in a front rack at the shoulders, or overhead.
- Step one foot FORWARD and lower until the front knee is at about 90 degrees and the back knee is just off the floor.
- Keep the chest upright and the front shin close to vertical, with the weight through the front heel.
- Push back through that front heel to return to standing, then take the next rep with the other leg.
FORM TIPS
- You return to the start each rep rather than travelling, so it needs no room and no turning space.
- Stepping forward means decelerating your own bodyweight into the front knee, which is the harder of the two directions. A reverse lunge is the kinder swap if the knee complains.
- If you are carrying a single dumbbell in ONE hand, it is an anti-lean exercise as well as a leg one: keep the shoulders level, and swap hands halfway through the sets so both sides get both jobs.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Abs
- Adductors
- Lower Back
- Hamstrings
- Obliques
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell (Single) Alternating Forward Lunge
- Dumbbell (Double) Alternating Forward Lunge
- Dumbbell Goblet Forward Lunge
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.