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Goblet Lateral Lunge

Adductors Tier B for Adductors Kettlebell Compound Push
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3sets
8-10reps /side
60srest
~5.5kcal/min

How to do it

Muscles worked

Secondary
QuadricepsGlutesHamstrings

Secondary muscles help but are not the main target

See the full tier list · Adductors

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inInner thighs

Front thigh and glute of the working leg; a stretch at the front of the other hip.

Key cue (the coach says it during the set)“Long step, drop straight down, drive through the front heel.”

Tempo · Down 2 s · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in KneesFront knee caving in or shooting far past the toes from a short step. Step longer and keep the knee over the middle toes.
  • Feel it in Lower backArching or leaning back. Keep the ribs down and the torso tall; hold weights at your sides.
  • Feel it in Front of hipsFront of the back hip is tight. That stretch is normal — squeeze the back glute to open it more.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Move sideways while keeping your hips square and toes forward.
  • Sit back into your hip as if reaching for a chair out to the side.
  • Keep the heel of your stepping foot down the whole time.
  • Grip the handle firmly and keep your wrist straight.

Common mistakes

  • Letting the bent knee cave inward or shoot far past the toes.
  • Stepping too narrow, which turns the move into a squat.

Breathing

Inhale as you step and lower, exhale as you push back to the start.

Equipment needed

Kettlebell
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all