Season 2, Episode 3 of the Netflix docuseries “Break Point” describes the challenges Taylor Fritz experienced as he first became the #1 ranked American player. It also focused on Frances Tiafoe and Tommy Paul, who were also in contention for America’s top spot at the time. During a brief clip from the Australian Open, Tiafoe is seen performing Goblet Lateral Lunges.
A goblet lateral lunge is a lower-body exercise that primarily targets the glutes, quads, hamstrings, and inner thighs. The movement is performed by holding a dumbbell or kettlebell as if holding a goblet with the feet slightly wider than the shoulders. From that position, the hips are pushed back, and one knee is bent while keeping the other leg straight. That lowers the body into a lunge. Pushing back up to the starting position completes one repetition. Tiafoe isn’t shown performing this exercise long enough to know for sure, but it is likely that he is alternating between each side.
Goblet lateral lunges are highly beneficial for tennis players due to the significant lateral movement, balance, and stability required by the sport. This exercise specifically targets muscles that need strength and stability, which is crucial for high on-court performance. With the weight held close to the chest, the goblet position challenges the core, which is vital for maintaining balance during quick directional changes.
Beyond strength training, the motion enhances hip mobility and flexibility. That is vital for players to reach wide shots more effectively. Strengthening the muscles involved in lateral movements also helps prevent common tennis injuries like groin strains and knee issues. Moreover, the core strength developed through this exercise translates to better rotational power and control during strokes, particularly when hitting shots on the move.
As a functional training exercise, goblet lateral lunges directly enhance agility, strength, and injury resilience. It is a great addition to any tennis training regimen.
