DB Goblet Lateral Lunge
How to Do It
Hold a DB at the chest (goblet). Step wide to one side, bending that knee and pushing the hips back while the trailing leg stays straight, both feet flat and toes forward. Descend until the working thigh nears parallel, chest tall, then drive back to center. Reps, then switch sides.
Why It Works
Loads the working hip into flexion and abduction while the straight-leg adductors lengthen under tension, building frontal-plane single-leg strength, adductor strength, and lateral hip mobility under load.
Hockey Transfer
Trains the lateral loading and push of the stride and crossovers; strong, mobile adductors loaded in this exact plane improve push-off power and protect against the common groin/hip strains.
Coaching Cues
- "Sit the hips back, heel down"
- "tall chest, weight on the chest"
- "push back to center"
Common Mistakes
Heel lifting on the working side; chest collapsing forward; knee caving in
Progression / Regression
heavier DB or pause at depth
bodyweight or reduce depth
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
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