Dumbbell Goblet Squat to Reverse Lunge
The dumbbell goblet squat to reverse lunge is a compound lower body exercise that pairs a goblet squat with a reverse lunge. It targets the quadriceps and glutes while improving unilateral strength, balance, and core stability throughout both movements.
How to do it
- Hold a dumbbell vertically at your chest in a goblet grip, standing with feet shoulder-width apart.
- Lower into a goblet squat until your thighs are parallel to the ground.
- Return to standing, then step one foot back into a reverse lunge.
- Lower your back knee toward the ground, then return to standing.
- Alternate legs with each lunge and continue for the desired number of repetitions.
Form cues
- Keep your chest tall and core braced throughout both movements.
- Drive through your entire front foot as you stand up from the squat and lunge.
- Keep the dumbbell close to your chest to prevent your upper body from leaning forward.
- Control the descent on both the squat and the reverse lunge.
Breathing: Inhale as you lower into the squat and lunge, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Letting the knees cave inward during the squat or lunge, which places excess stress on the knee joints.
- Losing upper body posture and letting the dumbbell pull you forward, reducing muscle engagement in the legs.
- Rushing through the transitions, which compromises balance and control during the single-leg portion.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 8 complete rounds, rest 60–90 seconds
Lose weight
3 sets × 8–10 complete rounds, rest 60 seconds
Build muscle
3–4 sets × 6–8 complete rounds, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I lose my balance during the reverse lunge?
Step your back foot straight back rather than directly behind your front foot like a tightrope, and keep your stance hip-width apart.
How heavy should the dumbbell be?
Start with a light weight that allows you to maintain smooth form through both the squat and the lunge without rushing.
Should I count every movement as one rep?
Typically, one complete round consists of one goblet squat followed by one reverse lunge on each leg.