How To Do Goblet Reverse Lunge Properly

Goblet Reverse Lunge is very similar to goblet lunge. The only big difference is that instead of stepping forward, you will be stepping backward.

For this exercise you will need some form of free weight, you could use dumbells or kettlebells because those are much easier to access. It is great for building incredible leg and core strength.


  • Start off standing with your feet together
  • Hold your weight in front of you, below your chin is the position you should be going for. If you have two dumbells or kettlebells, you can hold either up to your shoulder
  • With your right leg, take a step back
  • As you do so, bend your knee, hips and ankle in such a way that your right knee is at 90-degree angle behind you
  • Drive your foot down and resume the standing position
  • Do this sequence with your left leg
  • Repeat for as many reps as you wish


Goblet reverse lunge is a compound exercise that targets multiple muscle groups at once. The primary muscles targeted by this exercise are the quads, glutes and hamstrings.

These muscles are very important when it comes to achieving pushing motions and going about your daily activities without strain.

The other muscle group targeted by this exercise is the upper body muscles, including the biceps and the shoulders.

The weight aspect of this exercise is primarily responsible for activating the upper body muscles.

The intensity with which they will be impacted depends largely on the amount of weight you choose to do the goblet reverse lunge with.


There are plenty of benefits that accompany this exercise


This is a compound exercise, which means it does not just work one muscle, but so many of them all at once.

Doing this exercise regularly is akin to doing a full-body exercise, which increases more muscle mass and makes you lean in the long run.


Unilateral in this case means that you work one side of your body at a time. Goblet reverse lunge, just as described in the steps, require you to bring back one leg at a time.

This is very important because each side gets the maximum benefit with every motion.

If you are injured on one side and are undergoing rehabilitation, this exercise can help you work the weaker side so that it catches up to the other stronger side.

This way, it addresses symmetry, corrects misalignments and improves the balance of your body.



The first variation that comes to mind is the goblet lunge. As previously mentioned, the only thing that sets these two apart is the placement of the leg. In the goblet lunge, you will be required to step forward, bend the knee, replace the leg, and take another step forward with the left leg.


Goblet reverse lunge like so many other lunges, are a good exercise. The only problem is that they can really get your knees worked up. This outcome is not the same for everyone.

If your knees are healthy at the time of doing this exercise, you will do it without further trouble. Otherwise this exercise could pose some problems for a number of reasons:


Not everyone has mastered the correct form for doing lunges. Thu, you find that when doing lunges the knee may travel beyond the toes.

The stress this puts on the knee joints is unimaginable and is bound to cause some problems.

The correct way of doing this move is to keep the shin vertical, but in most cases this is barely applied while in the heat of the moment.

If you have a history of bad knees, this is not something you want to put your knees through.


Lunges, by their very nature, require and develop balance to some degree.

However, you may find that wobbling from side to side while trying to establish balance causes or worsens knee pain. This will be more apparent if you have damaged collateral or cruciate ligaments.


Lunges involve stepping back, stopping, and then descending. The action of stopping increases shearing force in your knee joint.

Simply put, shin bone which is also known as the tibia, stops moving. Meanwhile your femur or the thigh bone tries to keep moving backward.

This braking strains the knee joint, alongside the articular cartilage, and the muscles and ligaments of the knee.

A good alternative for goblet reverse lunge that is easy on the knee is the step-ups. You can control the amount of stress that is transferred to your knees while doing step-ups by keeping the height of the platform you will be using low.


Goblet reverse lunge is a great exercise that deserves its rightful place in your exercise routine.

You just have to think twice if you have pre-exixting knee conditions, in which case you can opt for variations or alternatives that will not result into knee injury.

Otherwise they work a whole range of muscles all at once, and are greatly loved by pro athletes and fitness enthusiasts alike.

Be sure to get the green light from your physician before you start this exercise, especially if you have pre-existing conditions. if you feel some level of pain or discomfort when doing this exercise, it is totally fine to stop and try something else.