Dumbbell Goblet Split-Squat
Strengthen legs & core with the Dumbbell Goblet Split-Squat! Improve balance & build serious lower body strength.
The Dumbbell Goblet Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Goblet Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Dumbbell Goblet Split-Squat Variations and Alternatives
How to do the Dumbbell Goblet Split-Squat
Start by standing with your feet hip-width apart and holding a dumbbell with both hands at chest level (goblet position).
Step one foot back about two feet, planting the ball of the back foot on the ground. This is your starting position. Ensure that your front foot is flat on the ground and your back heel is lifted.
Lower your body down until your front thigh is parallel to the floor. Your back knee should nearly touch the ground.
Push through the heel of your front foot to return to the starting position.
Perform the desired number of repetitions on one leg before switching to the other leg.
Maintain control throughout the movement and avoid letting the knee of your front leg extend past your toes to prevent knee strain.
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Dumbbell Goblet Split-Squat FAQs
What muscles does the Dumbbell Goblet Split-Squat work?
The Dumbbell Goblet Split-Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Goblet Split-Squat?
Dumbbells.
Is the Dumbbell Goblet Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Goblet Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Goblet Split-Squat variations and alternatives?
Similar exercises include the Barbell Low Split-Squat, Barbell Side Split-Squat, Barbell Split-Squat and Bodyweight Goblet Paused Squat.
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