Dumbbell goblet split squat exercise

Dumbbell goblet split squat

Exercise details

  • Target muscles: Quadriceps
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Important stabilizers: Anterior Deltoid, Lateral Deltoid, Upper Pectoralis Major
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Kneel on the floor and grasp one end of the dumbbell with both palms so that you are holding the dumbbell vertically.
  2. Hold the dumbbell against your chest.


  1. Exhale as you drive through your front foot to raise your body up until both your knees are fully extended.
  2. Inhale as you return to the starting position by slowly lowering your back knee to the floor.
  3. Repeat for the prescribed number of repetitions.
  4. Repeat with the opposite leg in front.

Comments and tips

  • As with all split squat exercises, use the dumbbell goblet split squat to develop unilateral lower-body strength and enhance your balance.
  • Perform the exercise in a controlled manner. Do not bounce as this can cause injury to your knees.
  • Make sure that your knees and feet are facing the same direction.
  • If you hold the dumbbell too far out, you are targeting your biceps and deltoids instead of the quadriceps. Keep the dumbbell against your chest throughout the exercise.
  • Compared to the dumbbell split squat, the goblet dumbbell split squat is slightly more challenging since holding the dumbbell to your chest moves your center of gravity higher, whereas holding the dumbbells to your sides, as in the dumbbell split squat, moves your center of gravity lower.
  • See also the dumbbell one-leg split squat, the barbell split squat, and the barbell-between-legs split squat.

Dumbbell goblet split squat video


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