Dumbbell Goblet Bulgarian Split Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, facing away from it.
2. Hold a single dumbbell vertically against your chest with both hands (goblet grip), keeping your elbows tucked in.
3. Reach one foot back and place the top of your foot (laces down) securely on the bench.
4. Adjust your front foot so your feet are hip-width apart horizontally to maintain balance.

How to do it

1. Inhale and lower your hips toward the floor by bending your front knee, keeping your weight centered over your front mid-foot.
2. Descend until your front thigh is parallel to the floor or your back knee is just above the ground.
3. Exhale and drive through the heel and mid-foot of your front leg to return to the starting position.
4. Maintain a controlled 3-second descent and a powerful 1-second ascent, completing all reps on one leg before switching.

Form checklist

• Keep your front knee tracked directly over your second and third toes.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure 80-90% of the weight remains on the front leg; the back leg is only for balance.
• Keep the dumbbell pinned to your chest to prevent the weight from pulling your shoulders forward.

Pro tips

• To maximize glute engagement, lean your torso forward at a 30-degree angle while keeping your spine straight.
• Think about 'pulling' yourself down into the bottom position with your hip flexors rather than just falling into it.
• If balance is an issue, pick a fixed point on the floor 5-10 feet in front of you to stare at throughout the set.

Make it harder

• Add a 2-second pause at the bottom of each repetition to increase time under tension and eliminate momentum.
• Perform the exercise with your front foot on a small elevation (like a weight plate) to increase the total range of motion.

Frequently asked

What muscles does the dumbbell goblet bulgarian split squat work?

The dumbbell goblet bulgarian split squat primarily targets the glutes and quadriceps, and also works the adductors as secondary muscles.

What equipment do you need for the dumbbell goblet bulgarian split squat?

The dumbbell goblet bulgarian split squat uses dumbbell.

Is the dumbbell goblet bulgarian split squat good for beginners?

The dumbbell goblet bulgarian split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps