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Visual demonstration of the Dumbbell Goblet Forward Lunge exercise

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Intermediate

Difficulty
Intermediate
Movement type
Other
Primary muscles
Glutes Quadriceps
Secondary muscles
Biceps Calves
Equipment
Dumbbells
Exercise guide

Dumbbell Goblet Forward Lunge

4 steps Updated 29/08/2026

Dumbbell Goblet Forward Lunge is a exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.

Step by step

How to perform it

  1. Stand holding a dumbbell vertically against your chest with both hands, elbows pointing down.
  2. Take a step forward with one leg and begin descending by bending both knees.
  3. Descend until your front thigh is parallel to the ground and your back knee is just above the floor.
  4. Push through the heel of your front foot to return to the starting position, then repeat on the opposite leg.
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Last updated: 29/08/2026

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Dumbbell Goblet Forward Lunge

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