Duration required
Focus Area required
 s rest

Goblet Lateral Lunge

Key Points:

  • Stand with feet hip-width apart, holding the dumbbell in a goblet grip.

  • Step sideways, bending knee to 90 degrees, keeping other leg straight.

  • Extend to return back to the start position and repeat.

Common Mistakes:

  • Knee angling out or in too far.

  • Foot angling out or in too far

  • Bending the back.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes
Secondary Muscles:
Abs, Hamstrings
Muscle diagram with the following muscles highlighted Quads, Glutes, Abs, Hamstrings

Similar Exercises

Stand with your feet at hip width holding the dumbbell with a goblet grip.

Start by taking a large step to the side, pushing your hips back and bending your knee to roughly 90 degrees. Then push through the heel to return to the start position. Your other leg should remain straight the whole time as you lunge. Your knee should track in line with your straight foot as you bend. Tense your core to keep your back straight throughout. Repeat for the desired repetitions, then switch sides.

Avoid having your knee or foot angling too far out or in when lunging.

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