Dumbbell Goblet Split Squat
Description
The dumbbell goblet split squat holds a dumbbell at the chest (goblet position) while performing a stationary split squat. The front-loaded position forces an upright torso, emphasizing the quadriceps on the front leg.
Muscle Group
Equipment Required
Dumbbell Goblet Split Squat Instructions
- Hold a dumbbell vertically at your chest (goblet position).
- Step one foot forward into a split stance.
- This is your fixed position.
- Lower your back knee toward the floor by bending both knees.
- Descend until your back knee is just above the floor.
- Drive through your front foot to stand back up.
- Complete reps, then switch feet.
- Keep torso upright throughout.
Dumbbell Goblet Split Squat Form & Visual
Dumbbell Goblet Split Squat Benefits
- Front-loaded position emphasizes quads
- Goblet hold keeps torso upright
- Builds single-leg strength
- Easy to set up
- Exposes left-right imbalances
- Useful for learning split squat pattern
Dumbbell Goblet Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (anti-flexion)
- Biceps (goblet hold)
