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Upper Legs · Dumbbell
Dumbbell Goblet Forward Lunge
Dumbbell Goblet Forward Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Goblet Forward Lunge
- Stand holding a dumbbell vertically against your chest with both hands, elbows pointing down.
- Take a step forward with one leg and begin descending by bending both knees.
- Descend until your front thigh is parallel to the ground and your back knee is just above the floor.
- Push through the heel of your front foot to return to the starting position, then repeat on the opposite leg.
Form tips
- Ensure your front knee stays aligned with your foot and does not travel past your toes.
- Engage your core muscles for added stability during the lunge.
- Hold the dumbbell close to your chest to maintain proper posture and balance.
Dumbbell Goblet Forward Lunge alternatives
More quads exercises
Dumbbell Goblet Forward Lunge FAQ
What muscles does Dumbbell Goblet Forward Lunge work?
Dumbbell Goblet Forward Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Goblet Forward Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Goblet Forward Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Goblet Forward Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Goblet Forward Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Goblet Forward Lunge?
Other exercises for the quads include Plate Forward Lunge, Bodyweight Forward Lunge, Bodyweight Pulse Forward Lunge and Landmine Goblet Lateral Lunge.
For developers
Use Dumbbell Goblet Forward Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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