Goblet squat to forward lunge: how to do it and what it works

Dumbbell complex that joins a goblet squat and a forward lunge.

Image: start and end of the movement.

How to do it

Goblet squat sequence followed by a forward lunge that raises the demand on the legs, balance and trunk control.

Form. Master each pattern separately, recover a tall posture after the squat and take a forward step you can brake smoothly.

Common mistake. Rushing the transitions, letting the knee drop, collapsing the trunk, or using a dumbbell you cannot keep close.

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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