Dumbbell Goblet Split Squat Front Foot Elevated

Muscles worked

Setup

1. Place a low step or weight plate (2-4 inches) on the floor and stand with your front foot centered on it.
2. Hold a dumbbell vertically against your chest in a goblet grip, keeping your elbows tucked and the weight close to your sternum.
3. Take a large step back with your trailing leg, resting on the ball of your foot with your heel lifted.
4. Position your feet hip-width apart to create a stable base of support.

How to do it

1. Lower your hips vertically by bending both knees simultaneously, inhaling as you descend under control.
2. Continue the descent until your back knee is hovering just above the floor, ensuring your front knee travels forward over your toes.
3. Drive forcefully through the heel of your front foot to return to the starting position, exhaling as you ascend.
4. Complete all repetitions on one leg before switching to the other side.

Form checklist

• Keep your front heel firmly planted on the step at all times.
• Maintain an upright torso and engaged core to prevent the dumbbell from pulling you forward.
• Ensure the front knee tracks in line with your toes, avoiding any inward collapse.
• Keep your hips square and level throughout the entire movement.

Pro tips

• To maximize quad activation, keep your torso as vertical as possible and allow the front knee to travel forward.
• Focus on the 'stretch' at the bottom of the movement to take full advantage of the increased range of motion provided by the elevation.

Make it harder

• Add a 2-second pause at the bottom of each rep to remove elastic energy and increase time under tension.
• Increase the height of the front elevation to further deepen the hip flexion and knee flexion requirements.

Frequently asked

What muscles does the dumbbell goblet split squat front foot elevated work?

The dumbbell goblet split squat front foot elevated 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 front foot elevated?

The dumbbell goblet split squat front foot elevated uses dumbbell.

Is the dumbbell goblet split squat front foot elevated good for beginners?

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

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