Goblet lateral lunge

A compound exercise for the adductors and glutes, with help from the quads. Equipment: dumbbells.

Orbit

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WorksAdductorsGlutesQuads

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold one dumbbell at the chest, feet together.
Step wide and sit into the stepping hip
Push back to the start

Muscles worked

Goblet lateral lunge: 3D figure mid-rep with the adductors and glutes highlighted

Adductors · main
Glutes · main
Quads

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all goblet lateral lunge alternatives.

Kettlebell side-to-side squatKettlebells
Dumbbell sumo squatDumbbells
Kettlebell sumo deadliftKettlebells
Sumo deadliftBarbell
Wide plié squatNo equipment
Wide-stance leg pressLeg press

More adductors exercises

Side plank with top leg on benchFlat bench
Side-to-side squatNo equipment
Lateral lungeNo equipment
Hip adduction machineHip abduction and adduction machine
Dumbbell lateral lungeDumbbells
Side-lying inner thigh raiseNo equipment

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