Step by step instructions, muscle activation and variants for the Dumbbell Goblet Side Lunge Stretch.
A mobility and flexibility drill that combines a lateral lunge with a deep inner-thigh stretch while holding a dumbbell in the goblet position. The weight acts as a counterbalance, allowing a deeper hip drop and a longer hold in the stretched position.
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The Dumbbell Goblet Side Lunge Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.