Dumbbell Goblet Reverse Lunge

A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Hold a single dumbbell vertically at the chest with both hands cupping the top head, elbows tucked.
Stand tall with feet hip-width apart, weight balanced through the mid-foot of both feet.
Step one leg straight back into a long stride, landing softly on the ball of the back foot.
Lower straight down until the back knee hovers just above the floor and the front shin is near vertical.
Pause briefly at the bottom, keeping the chest tall and the front foot fully planted into the floor.
Drive through the front heel to step the back foot forward to the start, then alternate legs.

Log your sets. After a few weeks you will see whether it is moving. Free.