Dumbbell Goblet Reverse 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
- Barbell
- Dumbbell
HOW TO PERFORM
- Stand tall with the load in a front rack, at your sides, or overhead.
- Step one foot BACK and lower until the back knee is just off the floor, keeping the front shin fairly vertical.
- Drive through the front heel to step back to standing.
- Alternate, or finish one side before swapping.
FORM TIPS
- Stepping back is easier on the knees than stepping forward, because you are not decelerating your bodyweight into the front leg.
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:
- Barbell Reverse Lunges
- Dumbbell Goblet Reverse Lunge
- Dumbbell (Double) Reverse 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.