Dumbbell Goblet Reverse Lunge
A step-back lunge with a dumbbell in the goblet position — easier on the knees and more glute-dominant than the forward version.
How to do it
- Hold one dumbbell vertically at your chest with both hands, cupping the top, elbows tucked.
- Stand tall with your feet hip-width apart and your weight balanced through the middle of both feet.
- Step one leg straight back into a long stride, landing softly on the ball of your back foot.
- Lower straight down until your back knee hovers just above the floor and your front shin is nearly vertical.
- Pause briefly at the bottom, keeping your chest up and your front foot fully planted.
- Drive through your front heel to step your back foot forward to the start, then alternate legs.
Key technique cue
Step back long so the front shin stays near vertical — don't slam the knee down.
Common mistakes
- ✕ Taking too short a step, which forces the front knee forward and loads the joint instead of the glutes.
- ✕ Letting the front knee cave inward on the way up, cutting glute work and stressing the knee.
- ✕ Slamming the back knee into the floor instead of stopping just short under control.
- ✕ Leaning the torso forward over the front thigh, which shifts tension from the glutes to the lower back.
Benefits
- ✓ Builds glute and quad size with less knee stress than forward lunges.
- ✓ Improves single-leg balance and hip stability under load.
- ✓ Reinforces upright posture through the goblet hold and a tall torso.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here - Dumbbell Goblet Reverse Lunge
- Dumbbell Goblet Forward Lunge
- Plate Forward Lunge
- Bodyweight Deficit Reverse Lunge
- Dumbbell Alternating Forward Lunge
- Dumbbell Rear Lunge
-
Step 3
About the exercise
The Dumbbell Goblet Reverse Lunge steps back instead of forward, which keeps the front shin close to vertical and shifts more of the work onto the glutes and hamstrings. Holding one dumbbell at the chest keeps the torso upright and makes it one of the cleanest single-leg exercises there is. The reverse lunge is the lunge variation worth choosing if you have cranky knees or limited single-leg balance. It fits beginner programs, knee-friendly accessory blocks, rehab-adjacent strength work and any women's strength program that prioritizes glute development. Pair it with the forward lunge for a full lunge progression.
Updated
Similar exercises
-
Beginner Dumbbell Goblet Split Squat -
Beginner Dumbbell Lateral Lunge -
Beginner Dumbbell Step-Up (Low) -
Intermediate Dumbbell Bulgarian Split Squat -
Intermediate Dumbbell Goblet Bulgarian Split Squat -
Beginner Kettlebell Assisted Bulgarian Split Squat -
Intermediate Barbell Split Squat -
Intermediate Bodyweight Alternating Lateral Lunge
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.