Goblet Squat
Elbows inside knees, controlled descent, drive through mid-foot.
How to do it →Goblet Squat vs Reverse Lunge
Both train your quads and glutes. Here's how they differ, and when to pick each one.
Reverse Lunge
Step back, drop the back knee softly, push through the front heel.
How to do it →Side by side
| Goblet Squat | Reverse Lunge | |
|---|---|---|
| Kit | Dumbbell | Bodyweight |
| Main muscles | Quads, Glutes | Quads, Glutes |
| Also works | Adductors, Core, Upper Back | Adductors, Hamstrings, Core |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 12 kg | Your bodyweight |
How each one feels
Goblet Squat
- Breathe in and brace, then sit down between your heels.
- Keep your chest tall and elbows inside your knees.
- Go as deep as you can with a flat back, then drive up through mid-foot.
Watch out for: Heels lifting off the floor.
Reverse Lunge
- Take a big step backwards.
- Lower your back knee softly towards the floor.
- Push through your front heel to step back up. Switch sides.
Watch out for: Front knee collapsing inwards.
Goblet Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Also works your adductors and core.
- − Around 22 kg, holding the dumbbell and upper back give out before the legs.
Reverse Lunge: pros and cons
- + No kit needed, so you can do it anywhere.
- + One side at a time helps even out imbalances.
- + Also works your adductors and hamstrings.
- − Harder to add weight in small steps as you get stronger.
- − Takes twice as long because you do each side.
- − Can be awkward if your knee needs looking after.
Which should you pick?
- Pick Goblet Squat if you've got the kit and want a move that's simple to load up week after week.
- Pick Reverse Lunge if you train at home, travel a lot, or want something you can do anywhere.
- Reverse Lunge needs no kit, so it's great at home or when the gym's packed.
- Reverse Lunge trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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