Dumbbell Goblet Split Squat
How to do it
Starting position
- Hold the dumbbell vertically in front of your chest, supporting one head with both hands.
- Take a wide stance with one foot forward and the other back.
- Stand on the ball of your back foot.
Movement
- Keeping your torso upright, lower your back knee straight down toward the floor.
- Stop just before your back knee touches the floor.
- Push through your entire front foot to stand up.
- Once you finish the reps on one side, switch legs and do the same number of reps.
Breathing
Inhale as you lower, exhale as you stand up.
Cautions
- Keep your front knee tracking in the direction of your toes so it does not cave inward.
- Do not slam your back knee into the floor.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Dumbbell |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
18 similar exercises
Representative exercise: Dumbbell Goblet Split Squat
- Dumbbell Goblet Bulgarian 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 SquatHarderBarbell LungeSimilar exerciseBand Split SquatSimilar exerciseMachine Bulgarian Split Squat (Plate Loaded)Similar 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.