Goblet Lateral Lunge w/ Slide

The Goblet Lateral Lunge w/ Slide, also known as the Goblet Lateral Lunge with Slider, is a functional exercise that primarily targets the quadriceps, hamstrings, glutes, and inner thighs. It also engages the core for stability and improves lateral movement and flexibility.

Here's how to perform a Goblet Lateral Lunge w/ Slide:

  1. Begin by holding a dumbbell or kettlebell with both hands at chest level, gripping it by the ends in a goblet position. Stand with your feet hip-width apart and place a slider or towel under your right foot.
  2. Engage your core and keep your chest up as you prepare to move.
  3. Slide your right foot out to the side, bending your left knee and pushing your hips back as you lower into a lateral lunge. Your left leg should form a 90-degree angle at the knee, and your right leg should remain straight.
  4. Keep the weight centered over your left foot and ensure that your left knee stays in line with your toes. Your back should remain straight, and the goblet weight should stay close to your chest.
  5. Push through your left heel to straighten your left leg, simultaneously sliding your right foot back to the starting position. Engage your glutes and inner thigh muscles as you return to standing.
  6. Repeat for the desired number of repetitions on one side before switching to the other side.

Tips for performing the Goblet Lateral Lunge w/ Slide:

  • Keep your chest up and shoulders back throughout the exercise to maintain proper posture.
  • Engage your core to stabilize your body and avoid excessive leaning or arching of the back.
  • Ensure that your lunging knee does not extend past your toes to avoid placing excessive stress on your knee joint.
  • Perform the exercise in a slow and controlled manner, focusing on the contraction of your leg muscles.
  • Choose a weight that allows you to maintain proper form while providing a challenging resistance.
  • If you have any balance or stability issues, perform the exercise near a wall or other support for added stability.

The Goblet Lateral Lunge w/ Slide is an effective exercise for building lower body strength, improving lateral mobility, and enhancing overall functional fitness.