Legs
Goblet Squat to Reverse Lunge
A goblet squat followed by a reverse lunge, holding one dumbbell at your chest. Both legs work together in the squat, then one at a time in the lunge, and you stay on one side for the whole set.
- Works
- Quads, glutes, adductors, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Hold one dumbbell upright at your chest, feet a little wider than your hips.
- 2Squat down until your thighs are about parallel to the floor, then stand back up.
- 3Step one foot straight back into a reverse lunge and lower until your back knee is just above the floor.
- 4Push through your front foot to step back to the start. That's 1 rep. Finish your reps, then switch legs.
Cues
- Stand all the way up between the squat and the lunge.
- Keep the dumbbell tight to your chest for both.
- Same depth on every squat, even when you get tired.
Common mistakes
- Rushing from one to the other. Finish the squat standing tall before you step back. Rushing is how you lose your balance.
- Dumbbell drifting away from your chest. Keep your elbows down and the dumbbell close, or your back starts to round as you tire.
- Short lunge step. Step back far enough that your front heel stays down at the bottom.
Easier
Go lighter, or do it with no dumbbell, hands together at your chest.
Harder
Take 3 seconds to lower into both the squat and the lunge.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
How do you count reps on a squat to reverse lunge?
One squat plus one lunge is 1 rep. In this version you lunge with the same leg for the whole set, then switch sides and do the same number.
