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Dumbbell Goblet Split Squat 8s · no sound

Dumbbell Goblet Split Squat

A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.

Primary muscle
Glutes, Quads
Equipment
Dumbbell
Difficulty
Beginner
Movement
Lunge
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How to do it

  1. Stand in a long split stance with one foot forward and the back foot up on its toes about three feet behind.
  2. Hold a single dumbbell vertically at the chest, cupping the top head with both hands.
  3. Set the front foot flat, knee tracking over the middle toes, and brace the core to stack the ribs over hips.
  4. Lower straight down by bending both knees until the back knee hovers just above the floor.
  5. Pause briefly at the bottom with the chest tall and the front heel planted firmly into the floor.
  6. Drive through the front heel and mid-foot to stand back up, finishing each rep with the hips fully extended.

Common mistakes

  • Standing too narrow, which forces the front knee far over the toes and loads the joint instead of the muscles.
  • Letting the front knee cave inward on the way up, reducing glute drive and stressing the knee.
  • Pushing off the back foot for help instead of loading the front leg cleanly through the rep.
  • Pitching the torso forward, which shifts work off the front-leg glute and onto the low back.

Muscles worked

Primary
GlutesQuads

Same movement, other equipment

Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Forward Lunge Beginner Forward Lunge Glutes Bodyweight Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell

Plans that include the Dumbbell Goblet Split Squat

Athletic Foundations
Athletic Foundations
Days a week
3× a week
Session
~40 min
Level
Beginner
Equipment
Gym
 Functional Basics
Functional Basics
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
Gym

Similar exercises

Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell Dumbbell Goblet Bulgarian Split Squat Intermediate Dumbbell Goblet Bulgarian Split Squat Glutes Dumbbell Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell Dumbbell Goblet Reverse Lunge Beginner Dumbbell Goblet Reverse Lunge Glutes Dumbbell Dumbbell Step-Up (Low) Beginner Dumbbell Step-Up (Low) Glutes Dumbbell

Good to know

What muscles does the Dumbbell Goblet Split Squat work?
Mainly the glutes and quads.
What equipment do you need for the Dumbbell Goblet Split Squat?
It uses dumbbells. Without it, the Bodyweight Reverse Lunge and the Bulgarian Split Squat train the same muscles the same way.
Is the Dumbbell Goblet Split Squat good for beginners?
GymVim rates it beginner.

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