Goblet reverse lunge: how to do it and what it works

Reverse lunge with a front load to control balance and knee path.

Image: start and end of the movement.

How to do it

Reverse lunge holding a dumbbell near the chest, a stable variation to progress unilateral leg strength.

Form. Keep the load against your chest, take a controlled step back and push the floor away with the front leg to return.

Common mistake. Dropping onto the toe of the back foot, letting the front knee collapse, or leaning the trunk too much.

Quadriceps, Gluteus maximus · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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