exercises

Goblet Alternating Squat & Lunge

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How to: Goblet Alternating Squat & Lunge

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Squat, Lunge

Equipment:Dumbbell(s)

Trainer:Chontel Duncan

  1. Begin standing, holding a dumbbell with both hands directly in front of your chest, and plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
  2. Inhale and ensure your core remains engaged, bend at both the hips and knees until your upper legs are parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes (don’t allow your knees to fall in). Exhale and push through your heels to extend your legs to the starting position.
  3. Inhale and brace your core. Take a big step forward with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Step your right foot back to return to the starting position. Alternate to the left leg to complete one repetition. You should feel tension in your glutes and quads throughout the movement. Alternate between sides for the specified number of repetitions or time.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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