How To Do Goblet Lunge Properly

What are your reasons for starting to work out? Because if weight loss is one of them, then lunges, and the goblet lunge to be specific, is a must-have in your exercise regime.

A goblet lunge also goes by the name goblet forward lunge. It is a lunge variation that involves weights. The weights involved can be kettlebells, dumbbells, or a medicine ball.

They are very simple and you do not have to fit them into a tight fitness regime.

This is something you can do whenever you have five minutes to spare, even during the lunch break or when taking a break from a particularly long movie you were watching. When you begin to plateau, you can incorporate more weight and play around with other variations to keep the challenge.

You hold our type of weight in front of your chest when doing the goblet lunge.

Here is how to do this exercise properly:

  • Start with your feet together, with your weight at chest level, held somewhere below your chin
  • With your right leg, step forward, and as you do so, bend your knees till it forms a 90-degree angle
  • Drive your right leg down and stand back up to an upright position
  • Do the same motion with your left leg


These are the muscles this exercise work:


This exercise engages the hip flexors and adductors but focuses more on the quads. If you run a lot, you want strong quads to avoid incessant knee injuries.


This muscle group includes the hamstrings, glutes, and calves.


The free weight that earns the goblet squat its name activates the chest, biceps, and shoulders,



The goblet lunge is a compound exercise that targets different muscles groups at one time, including the upper body, posterior chain, and legs.


This exercise activates the large muscle groups in your lower body, and in the course of this increases lean muscle while reducing your body fat.

This can increase your resting metabolism, which allows you to burn more calories and trim excess weight. If you want to lose even more weight, increase your speed and incorporate heavier weight.

However, this is not something you should do in the initial stages of your workout, this has to wait until you have mastered the right form and technique.


One of the highlights of lunges in general; is that they are a unilateral exercise. What this means is that they focus on one side of the body at a time.

Focusing on one side of the body at a time corrects any existing imbalances, thus improving general body balance, coordination, and stability.

Your body draws in all its balance when you work one leg at a time, it makes you core and spine to work hard to prevent you from toppling over.


On top of pursuing fitness, another thing that you should consider when working out is correcting the imbalances of your body.

The imbalance can stem out of many things, some are natural, others are caused by injuries, bad posture, lifestyle, livelihood, and many such things.

Being a unilateral exercise makes the goblet lunge a good exercise for rehabilitation and correcting imbalances and misalignments.

Once you have noted the imbalanced side, spend more time on it and less time on the more dominant side in order to even things out.


For all its great benefits, goblet lunge exercise can really strain your knees. This is hard to notice if your knees are just fine and you enjoy overall good health.

However, if your knees hurt before, they will probably hurt more once they are triggered by doing this exercise, and that is where the alternatives come in.

Try these exercises in the place of goblet lunges if you want to reap the same benefits without stressing your knees.


Split squats exercise is a lunge that is done in a stationary position. It eliminates stepping forward and stepping back which some people may find problematic.

To do split squats, you can choose to either go with weights or without them. An even greater option is the Smith machine which comes in handy with the balancing.


Lunges and step-ups are similar in very many ways – execution, technique, muscles worked – they have a lot in common.

The main difference between these two equally great exercises is that the latter is much easier on the knees. There is less strain on the knee on the forward leg during the forward movement.

Moreover, step-ups make it much easier to maintain that all-important vertical shin. If you want to reap the full benefits of the step-ups, engage the leg that is left behind as little as possible.

The leg at the front is supposed to do the bulk of the work. Just like the split-squats, you can incorporate weights such as the dumbbells or kettlebells, or just do them without any weight.


When starting out, do not rush this exercise, If you do, your knee might hit the florr with more force than intended, and this may result in injury.

So time your descent and ensure a soft landing when the knee comes into contact with the ground. Do not start with extreme weight. Practice the form without any weight first then add more weight as you progress.

Do not do this exercise if you have previous health conditions that may get worse as a result of this, especially f the health conditions have to do with leg and knee injuries. Consult your physician before you begin this exercise. Stop immediately in case you experience pain or discomfort.


The goblet lunge is one great exercise that keeps your body trim and helps you generate lean muscle mass in your lower body. If you can work past the risk it poses on the knees, it really is a good full-body exercise.