Dumbbell Goblet Split Squat

Muscles worked

Setup

1. Hold a single dumbbell vertically against your chest, cupping the top head with both hands (goblet grip).
2. Step one foot forward and the other foot back into a staggered stance, keeping feet hip-width apart for balance.
3. Distribute your weight so about 70-80% is on the front leg, with the back heel lifted off the ground.
4. Engage your core and pull your shoulder blades back to create a stable base for the weight.

How to do it

1. Inhale and lower your hips straight down by bending both knees until your back knee is just above the floor.
2. Maintain a slight forward lean in the torso to keep tension on the glutes and quads.
3. Exhale and drive through the mid-foot of the front leg to return to the starting position.
4. Perform the movement with a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep the front heel firmly planted on the floor throughout the movement.
• Ensure the front knee tracks in line with your second toe, avoiding internal collapse.
• Keep the dumbbell tucked tight against your sternum to prevent rounding the upper back.
• Maintain a neutral pelvis; avoid excessive arching of the lower back.

Pro tips

• To emphasize the quadriceps, maintain a more upright torso; to emphasize the glutes, lean the torso slightly further forward over the front thigh.
• Think about 'pulling' yourself down into the bottom position using your hip flexors to maintain active tension.

Make it harder

• Add a 2-second pause at the bottom of each rep to remove momentum.
• Elevate the front foot on a 2-4 inch platform (deficit split squat) to increase the range of motion and stretch on the glutes.

Frequently asked

What muscles does the dumbbell goblet split squat work?

The dumbbell goblet split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

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

The dumbbell goblet split squat uses dumbbell.

Is the dumbbell goblet split squat good for beginners?

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

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