Goblet DB Front Lunge
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Begin by holding a dumbbell or kettlebell vertically in front of your chest with both hands, palms facing each other.
- Stand with your feet hip-width apart, and take a large step forward with your right foot, landing with your heel first.
- Lower your body down by bending both knees, keeping your back straight and your torso upright. Your left knee should be hovering just above the ground.
- Pause briefly at the bottom of the lunge, then push through your right heel to return to the starting position.
- Repeat the movement on the other side, stepping forward with your left foot this time.
- Aim for 3 sets of desired reps per leg, resting for 30-60 seconds between sets.
⚠️ Common Mistakes to Avoid
- Letting the dumbbell drift away from the chest, which pulls the torso forward and rounds the upper back.
- Landing with the front foot in line with the back foot, which narrows the base and makes balance shaky.
- Letting the front knee cave inward as you push back, which strains the inside of the knee.
