Most guys are happy training bilaterally (that is, on two legs), but name a single sport where you stand there on both legs the whole time. Training on one leg brings a host of stabilising muscles into play, transforming your on-pitch performance.
“This dumbbell goblet variation removes grip as a limiting factor, so you can lift more,” says strength and conditioning specialist Tony Gentilcore. “Meanwhile, holding the weight in front of you increases core activation, and corrects your posture by hitting your upper back.”
He says this exercise also prevents overuse injuries (and stiff, Tin Man-like movements in general), as the lateral lunging will open up over-tight hips and groin muscles. We’ll raise our goblets to that.
Steps 1 – 4 (From Left to Right)
Grab a dumbbell and hold it vertically against your chest with your palms facing up.
Step about 1m to the right, shifting your weight to your heel (to protect your knees).
Sit back into your hip while your other leg strengthens to fire your hams and glutes. Keep that heel glued down.
Do 6 to 8 reps, then switch legs. Do 3 to 4 sets twice a week for legs and abs worthy of a toast.