Legs · Dumbbell
Dumbbell Goblet Walking Lunge
How to do the dumbbell goblet walking lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a single dumbbell vertically against your chest in a goblet grip, elbows tucked. Step forward into a lunge, lowering your back knee toward the floor until both knees bend near 90 degrees, then drive through your front heel to step straight into the next lunge. Keep your torso upright and the dumbbell snug to your chest the whole way.
- 1Your front quad and glute driving you up and forward
- 2An upright chest with the dumbbell pulling your torso tall
- 3Core braced to keep balance as you alternate legs
Common mistakes
- Don't let your front knee cave inward or shoot past your toes
- Avoid letting the dumbbell pull you into a forward slump
- Don't take choppy short steps that crowd your stride
Muscles worked
The dumbbell goblet walking 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
- Hip FlexorsMinor
Kovo programs the dumbbell goblet walking 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.