Legs · Dumbbell
Dumbbell Goblet Lunge
How to do the dumbbell goblet lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a single dumbbell vertically at your chest in both hands. Step forward into a lunge and lower until both knees bend near 90 degrees, then drive through the front heel back to standing. Alternate legs.
- 1The front-leg quad and glute driving you back up
- 2The dumbbell pinned tight to your chest with a tall torso
- 3Weight stacked over the front heel through each rep
Common mistakes
- Letting the front knee cave inward
- Leaning the torso forward over the front leg
- Slamming the rear knee into the floor
Muscles worked
The dumbbell goblet lunge mainly works the quads and glutes, with the hamstrings, forearms, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Upper AbsSupport
- CalvesSupport
- BicepsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the dumbbell goblet lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.