A goblet lunge, also known as a goblet forward lunge, is a weighted lunge variation that activates muscle groups throughout your body. Perform goblet lunges by holding a free weight—like a dumbbell, kettlebell, or medicine ball—in front of your chest. Take a step forward with your right leg and bend your knees, hips, and ankles to lower yourself into a lunge position. Push into your right foot and stand again. Repeat this movement with your left leg. Once you’ve practiced the standard goblet lunge, consider trying other goblet lunge variations like the goblet reverse lunge or the goblet lateral lunge.\nWith proper lunge technique, the goblet lunge is a full-body workout that activates many of your major muscle groups.\n\n- __Anterior leg muscles__: Goblet lunges activate your hip flexors and adductors while explicitly targeting the quadriceps on the front of your legs.\n- __Posterior leg muscles__: The goblet lunge works many muscles along your posterior chain, including your hamstrings, glutes, and calves.\n- __Upper body__: As you hold a free weight in front of your chest during the exercise, you activate the biceps in your arms and the deltoids in your shoulders. \nIf you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.\n\nIn order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.\nThrow on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.\nIf you’re looking for a challenging lunge variation, consider including goblet lunges in your home workout routine.