How to Do Dumbbell Goblet Forward Lunge

Dumbbell Goblet Forward Lunge is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Goblet Forward Lunge

  1. 01Hold a dumbbell vertically against the chest with palms cupping the top weight head and elbows tucked in.
  2. 02Step one foot forward and descend until the back knee creates a 90-degree angle just above the floor.
  3. 03Drive the front foot into the ground to push the body back to the initial standing position.
  4. 04Maintain an upright torso and tight grip on the dumbbell to stabilize the spine throughout the movement.
  5. 05Alternate legs for the prescribed repetitions while keeping the hips square to the front.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Goblet Forward Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the front heel lifts off the floor, shorten the stride length to ensure the weight stays centered over the mid-foot.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Goblet Forward Lunge questions

What muscles does Dumbbell Goblet Forward Lunge work?

Dumbbell Goblet Forward Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Goblet Forward Lunge correctly?

Hold a dumbbell vertically against the chest with palms cupping the top weight head and elbows tucked in. Step one foot forward and descend until the back knee creates a 90-degree angle just above the floor. Drive the front foot into the ground to push the body back to the initial standing position. Maintain an upright torso and tight grip on the dumbbell to stabilize the spine throughout the movement. Alternate legs for the prescribed repetitions while keeping the hips square to the front.

What is the A90 coach tip for Dumbbell Goblet Forward Lunge?

If the front heel lifts off the floor, shorten the stride length to ensure the weight stays centered over the mid-foot.

Is Dumbbell Goblet Forward Lunge suitable for beginners?

Dumbbell Goblet Forward Lunge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Goblet Forward Lunge?

Dumbbell Goblet Forward Lunge uses dumbbell.

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