Legs · Dumbbell
Dumbbell Goblet Side Lunge Stretch
How to do the dumbbell goblet side lunge stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a single dumbbell at your chest in a goblet grip and stand with feet wide. Shift your weight into one bent leg as you push your hips back, keeping the other leg straight, and sink into the stretch through the inner thigh before switching sides.
- 1Feel the stretch through the inner thigh of the straight leg
- 2Keep the dumbbell tight to your chest and chest tall
- 3Sit the hips back and down over the bent leg
Common mistakes
- Avoid rounding your back as you sink into the lunge
- Do not let the bent knee cave inward
- Avoid bouncing; ease into the stretch and hold
Muscles worked
The dumbbell goblet side lunge stretch mainly works the adductors, with the quads, glutes, hamstrings, forearms, upper abs, and hip flexors assisting.
- AdductorsPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- ForearmsSupport
- Upper AbsSupport
- Hip FlexorsSupport
- BicepsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Front DeltsMinor
Kovo programs the dumbbell goblet side lunge stretch 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.