Exercises You Should Be Doing: DB Goblet Lateral Lunge – from Deficit

Share This:

It’s been a while since I’ve done one of these so I figured today would be as good of a day as any to give you something new to try at the gym today.

Well there’s that, and today’s my first day back at CP in like six days and I have approximately somewhere between a crap-load and metric shit-ton of programs to catch up on and write.

So, needless to say I have my hands full this morning.

DB Goblet Lateral Lunge – from Deficit

Who Did I Steal It From:  I didn’t have to look too far for this one, as I witnessed fellow CP-coach, Greg Robins, implementing this one with one of our pro-baseball guys the other day.

And when I saw it I couldn’t help but think to myself, “huh, I’m a complete moron for never thinking of that myself.”

What Does It Do: It’s no secret that we incorporate our fair share of single leg work at the facility in all shapes and sizes……..and directions.

The lateral lunge is definitely nothing revolutionary, but it’s a variation that many people neglect to utilize, which is unfortunate since it’s a great option to train more in the frontal plane.

Adding the deficit – in the form of a stepper or mats piled up on one another, or a person (kidding) – just serves as a way to make it more challenging and to help increase the ROM for those who may need it.

Key Coaching Cues: It’s pretty self-explanatory, so I won’t belabor any minute talking points here.  However, I will say that it’s important to make certain that when you do lunge laterally that you SIT BACK into the landing hip.  Ideally I like to see the heel stay on the ground, and while the knee will translate forward slightly, you should try to keep as much of a vertical shin angle as possible.

Something else to consider:  yes, you can hold DBs in each hand, but for those who present with a more depressed shoulder girdle (and live in extension), it may be more advantageous to perform this exercise as shown (holding the DB as a Goblet) so as not to feed into the dysfunction.

Just something to think about.

I like to shoot for 6-8 reps per side.  Give them a try and let me know what you think!

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

Share This Post:


Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

I don’t share email information. Ever. Because I’m not a jerk.
  • Pingback: Health/Fitness Links To Get You Through The Day |()

  • Boris Bachmann

    I like lateral lunges (aka cossack squats) and do them once in a while. Allowing the non-squatting foot to rotate upward = less torque on the straightened knee and makes it easier to full squat.

  • lavackfitness

    Couldn’t agree more Tony! Incredibly simple, can’t believe I didn’t think of the deficit as well! Thanks for posting!

    • TonyGentilcore

      You’re welcome. I’m an idiot!

  • Pingback: Kettlebell Kitchen - Paleo. Delivered.()

  • Pingback: Health/Fitness Links To Get You Through The Day - Reach Your Peak()

  • Paul Bruce

    Hey, Tony. I’ve been trying lateral lunges lately, and I’m really unsure about knee and foot position. In forward and reverse lunges, the knee is in line with the middle toe. How about for lateral lunges? Is the knee supposed to stay in line with the toes? Does the landing leg externally rotate? I always find when I land, my foot is straight ahead, but my knee pushes out so it’s angled out relative to my feet. Is this poor mechanics?


    • TonyGentilcore

      Naw, it’s right. With lateral lunges I just try to emphasize that the hips should push back (sit back into the hips). The knee may track slightly outside of the foot in this case, but so long as it’s not excessive I wouldn’t worry too much.