Kettlebell Goblet Lunge

Muscles worked by the Kettlebell Goblet Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Goblet Lunge

1. Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position.
2. Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
3. Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor.
4. Drive through your front heel to return to the starting position, maintaining balance and core tension.
5. Complete all repetitions on one side before switching, or alternate legs per set.

Form tips

• Keep your chest upright and core braced throughout the movement to protect your spine and maintain stability.
• Focus on a controlled descent and a powerful drive up, engaging your glutes and quads.
• Avoid letting your front knee collapse inward; keep it aligned with your toes.

At a glance

Kettlebell Goblet Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Bodyweight Reverse Lunge
• Dumbbell Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Reverse Lunge
• Kettlebell Rotational Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-goblet-lunge",
  "name_en": "Kettlebell Goblet Lunge",
  "name_de": "Kettlebell Goblet Ausfallschritt",
  "name_es": "Zancada Goblet con Kettlebell",
  "description_en": "This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability.",
  "description_de": "Diese unilaterale Verbundübung stärkt Quadrizeps, Gesäßmuskulatur und Oberschenkelrückseite durch einen Ausfallschritt mit einer Kettlebell in der Goblet-Position, was die Unterkörperkraft und -stabilität verbessert.",
  "description_es": "Este ejercicio compuesto unilateral fortalece los cuádriceps, glúteos e isquiotibiales al realizar una zancada con una kettlebell en posición de copa, mejorando la fuerza y estabilidad del tren inferior.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position.",
    "Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.",
    "Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor.",
    "Drive through your front heel to return to the starting position, maintaining balance and core tension.",
    "Complete all repetitions on one side before switching, or alternate legs per set."
  ],
  "instructions_de": [
    "Stelle dich aufrecht hin und halte eine Kettlebell an den Hörnern auf Brusthöhe in der Goblet-Position, die Ellbogen eng am Körper.",
    "Mache einen kontrollierten Schritt nach vorne mit einem Bein und senke deine Hüften, bis beide Knie etwa 90 Grad gebeugt sind.",
    "Achte darauf, dass dein vorderes Knie über deinem Knöchel ist und dein hinteres Knie knapp über dem Boden schwebt.",
    "Drücke dich über die Ferse deines vorderen Fußes zurück in die Ausgangsposition, halte das Gleichgewicht und spanne den Rumpf an.",
    "Führe alle Wiederholungen pro Seite aus, bevor du wechselst, oder wechsle die Beine pro Satz ab."
  ],
  "instructions_es": [
    "Ponte de pie sosteniendo una kettlebell por sus cuernos a la altura del pecho, con los codos pegados al cuerpo, en la posición de copa.",
    "Da un paso controlado hacia adelante con una pierna, bajando las caderas hasta que ambas rodillas estén flexionadas aproximadamente a 90 grados.",
    "Asegúrate de que tu rodilla delantera esté alineada sobre tu tobillo y tu rodilla trasera flote justo por encima del suelo.",
    "Impúlsate a través del talón de tu pie delantero para volver a la posición inicial, manteniendo el equilibrio y la tensión del core.",
    "Completa todas las repeticiones por lado antes de cambiar, o alterna las piernas por serie."
  ],
  "tips_en": [
    "Keep your chest upright and core braced throughout the movement to protect your spine and maintain stability.",
    "Focus on a controlled descent and a powerful drive up, engaging your glutes and quads.",
    "Avoid letting your front knee collapse inward; keep it aligned with your toes."
  ],
  "tips_de": [
    "Halte deine Brust aufrecht und den Rumpf während der gesamten Bewegung angespannt, um die Wirbelsäule zu schützen und Stabilität zu bewahren.",
    "Konzentriere dich auf eine kontrollierte Abwärtsbewegung und einen kraftvollen Aufstieg, indem du Gesäß und Quadrizeps aktivierst.",
    "Vermeide, dass dein vorderes Knie nach innen fällt; halte es in einer Linie mit deinen Zehen."
  ],
  "tips_es": [
    "Mantén el pecho erguido y el core contraído durante todo el movimiento para proteger tu columna y mantener la estabilidad.",
    "Concéntrate en un descenso controlado y un impulso potente hacia arriba, activando tus glúteos y cuádriceps.",
    "Evita que tu rodilla delantera se colapse hacia adentro; mantenla alineada con tus dedos del pie."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-goblet-lunge-start.webp",
      "peak": "images/flat/kettlebell-goblet-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-goblet-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.