Dumbbell Goblet Forward Lunge

How to do it

1. Hold a single dumbbell vertically at chest height with both hands cupping the top, elbows tucked in.
2. Stand tall with feet hip-width apart, ribs stacked over hips, and your gaze fixed straight ahead.
3. Take a long, controlled step forward with one leg, landing softly on the full foot.
4. Lower straight down by bending both knees until the back knee hovers just above the floor.
5. Pause briefly with the front shin near vertical and the chest still tall over the hips.
6. Push off the front heel to step back to the start position, then alternate legs for the next rep.

Common mistakes

• Stepping too short, which puts the front knee far past the toes and dumps the load onto the kneecap.
• Letting the torso fall forward over the front thigh, shifting work off the glutes and onto the lower back.
• Slamming the back knee into the floor instead of stopping just short of contact under control.
• Pushing off the back foot to stand instead of loading the front leg through the full press up.