Dumbbell Goblet Back Step Lunge

Description

This movement is a progression of the bodyweight exercise: reverse lunges. This exercise utilizes a dumbbell to add resistance and challenge to the movement.

Benefits

  • This exercise trains the lower leg muscles unilaterally with emphasis on the quadriceps muscles.
  • This exercise also works the glutes and the hip adductors.
  • This also requires the core to engage throughout the entire movement.
  • This also challenges the upper back and the shoulders due to the dumbbell placement.
  • This exercise is also a great for improving balance and coordination.

Risks

  • This exercise is not recommended to individuals with any knee, ankle, or hip problems.
  • This is also not recommended to beginners who has difficulty with balance and coordination.
  • This exercise can injure the lower back if not properly executed.
  • Proper resistance progression is advised to avoid injuries.

Additional Information

Target Muscles

Quads

Secondary Muscles

Abs, Glutes, Hamstrings, Hip Flexors

Stabilizer Muscles

N/A

Experience

Intermediate (2-3 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

80%

Cardio Intensity

50%

Force

Push

Mechanic

Compound

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.