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Goblet Reverse Lunge with Slider

Goblet Reverse Lunge with Slider

By Brian Jordan, RSCC*D

The goblet reverse lunge using a slider, is an effective posterior-chain exercise for developing lower body strength. Placing a slider or Val slide under one foot and holding a DB or Kettlebell at chest level, creates instability and applies an external load which, in-turn, increases single-leg strength, balance and stability. Performing this exercise properly also increases core activation in order to maintain proper posture, which has carryover to running, throwing and swinging.

How to:

  • Stand holding DB or KB with both hands just underneath your chin.

  • Set your core.

  • Slide your left foot back and drop your hips until your back knee almost touches the ground just behind your right foot with your front knee over your toes.

  • Return to the starting position by extending the right knee and hip while lightly pulling the back leg forward until you’re back to an upright position.

  • This is one rep; start by doing 3 sets of 6 repetitions on each leg.

  • Increase by a few reps each week until you’re up to 12 reps and then increase weight

Coaching points:

  • Maintain good posture from head to toe; keep your head up, eyes forward, chest up and core tight.

  • Don’t bend at the waist.

  • Keep light pressure on the pad while most of your weight is on the lead leg.

  • Keep your knee in line with your toes and push through your heel as you extend the lead leg and stand up.

To access video of exercise:


Brian Jordan, RSCC*D, CSCS*D, was Minor League Strength and Conditioning Coach for the Detroit Tigers (1999), Minor League Strength and Conditioning Coordinator for the Colorado Rockies (1999-2008) and Major League Strength Coach for the Rockies (2009-2014). He was also Certified for Sport Technical Manager at NSF (2016-2020). He is currently the owner/director of sports performance training at Elite Peak 303 in Denver, CO.

For more information on strength training for baseball from the PBSCCS…

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