Dumbbell Goblet Bulgarian Split Squat
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Dumbbell Flat bench Box or step |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
18 similar exercises
Representative exercise: Dumbbell Goblet Split Squat
- Dumbbell Goblet Split Squat
- Dumbbell Glute Dominant Bulgarian Split Squat
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Single Leg Split Squat
- Band Single Leg Split Squat
- Kettlebell Single Leg Split Squat
- Kettlebell Goblet Single Leg Split Squat
- Smith Single Leg Split Squat
- Suspension Single-Leg Split Squat
- Dumbbell Single Leg Split Squat with Low Box
- Dumbbell Single Leg Split Squat with the Ring
- Band Single Leg Split Squat with Low Box
- Band Single Leg Split Squat with the Ring
- Kettlebell Single Leg Split Squat with Low Box
- Kettlebell Ring-Assisted Split Squat
- Dumbbell Contralateral Glute Dominant Bulgarian Split Squat
- Dumbbell Deficit Bulgarian Split Squat
- Exercise Ball Single Leg Split Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the dumbbell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierDumbbell Reverse Lunge from DeficitHarderDumbbell Deficit Bulgarian Split SquatHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.