How to do a goblet reverse lunge
The goblet reverse lunge is a lunge where you step back while you hold a kettlebell at your chest. It trains your quads and glutes one leg at a time and challenges your balance, with less stress on the front knee than a forward lunge.
- Lower body
- Kettlebell
- 10 reps
kettlebell reverse lunge, goblet lunge
How to do it
- Stand tall with your feet hip-width apart and hold the kettlebell by the horns at your chest.
- Take a long step back with your right foot and land on the ball of that foot.
- Bend both knees and lower until your back knee almost touches the floor.
- Keep your front knee over your front foot and your chest up.
- Push through your front heel to stand up and bring your right foot back beside your left.
- Repeat on the other leg, and alternate legs for the whole set.
Form cues
- Bell at your chest
- Back knee almost to the floor
- Front heel stays down
- Push up through your front heel
Muscles worked
Main: quads, glutes
Also: hamstrings, core, calves
Common mistakes
- Your step back is too short. Fix: Step back far enough that both knees bend to about 90 degrees at the bottom.
- Your front knee caves in. Fix: Keep your front knee in line with your second and third toes.
- You lean forward over the front leg. Fix: Keep the bell at your chest and your chest up. Your body moves down, not forward.
- Your back knee slams the floor. Fix: Lower with control and stop just above the floor.
Make it easier: Bodyweight reverse lunge
Do the same lunge without the kettlebell and hold a wall or chair for balance if you need it.
Make it harder: Goblet reverse lunge with a pause
Hold the bottom position for 2 seconds on every rep before you stand up.
In a workout
Do 10 reps per set, 5 per leg, rest 60 seconds, and repeat 3 times. Move slowly enough to keep your balance.
Safety: Take care if you have knee pain or poor balance; stand near a wall, and stop if your knee hurts.
Questions
What muscles does a goblet reverse lunge work?
It mainly works your quads and glutes. Your hamstrings, calves and core help with balance.
Are reverse lunges easier on the knees?
Many people find them easier on the knees than forward lunges, because the front shin stays more upright.
How heavy should the kettlebell be for lunges?
Use a bell that lets you finish all reps with good balance. Start lighter than you use for goblet squats.
