Dumbbell Goblet Alternating Lateral Lunge

Instructions for proper form

1. Begin by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands at your chest in a goblet grip. 2. Engage your core and maintain a neutral spine. 3. Step to the right with your right leg while pushing your hips back, lowering into a lateral lunge. Make sure your right knee is aligned with your right ankle, and keep your left leg straight as you lower. 4. Push through your right heel to return to the starting position. 5. Repeat on the left side. Ensure to breathe steadily throughout the exercise.

Common mistakes to avoid

1. Letting your knee collapse inward during the lunge. 2. Leaning forward excessively instead of keeping a neutral spine. 3. Not engaging your core, which can lead to instability. 4. Using weights that are too heavy, causing improper form. 5. Not fully extending the lunging leg during the return to standing.

Benefits

Specific benefits of the exercise

The Dumbbell Goblet Alternating Lateral Lunge improves balance, stability, and coordination while targeting the quadriceps and inner thigh muscles effectively.

Expected results and timeframe

With regular practice (2-3 times a week), you can expect improved leg strength, better balance, and enhanced muscle tone within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice lifters, individuals looking to improve lower body strength, athletes, and those recovering from lower body injuries (with clearance from a medical professional).

Scientific studies supporting its effectiveness

Studies indicate that compound movements like lateral lunges engage more muscle fibers and improve functional strength, stability, and athletic performance. Research from the Journal of Strength and Conditioning Research supports the effectiveness of lower body compound movements in enhancing muscle hypertrophy and strength.

Variations

Beginner modifications

If you find the standard lunge challenging, try performing the movement without weights or perform a stationary lateral lunge where you don’t alternate legs.

Advanced progressions

For advanced progression, try adding a jump at the end of the lunge or increasing the dumbbell weight. You may also incorporate a single-leg balance after each lunge to further challenge stability.

Integrations

Complementary exercises

Complementary exercises include squats, leg presses, and calf raises to enhance overall leg strength and balance.

Super set recommendations

Consider supersetting with dumbbell squats or Romanian deadlifts for an intense lower body workout.

Sample workout routines

A sample routine might include 3 sets of 10-12 Dumbbell Goblet Alternating Lateral Lunges, followed by 3 sets of 10-15 dumbbell squats and 3 sets of 12-15 leg curls on a machine.

Exercise combinations

Pair this exercise with upper body movements like dumbbell shoulder presses or bent-over rows to create a full-body workout.

Best time to do this exercise in your workout

The Dumbbell Goblet Alternating Lateral Lunge is best performed in the strength training section of your workout, ideally after your warm-up and before your core or cardio exercises.