Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Dumbbell Goblet Split Squat Overview

The dumbbell goblet split squat is a dumbbell split squat variation and an exercise used to target the muscles of the quads, as well as the rest of the muscles of the leg.

The split squat looks very similar to a lunge. However, the feet stay in one place for the most part during this exercise. Thus, some may refer to the split squat as a static lunge.

By holding the dumbbell like a goblet, as seen in the dumbbell goblet split squat, you are better able to keep an upright torso during the movement. This can be helpful for those who experience an excessive forward lean during other variations.

Dumbbell Goblet Split Squat Instructions

  1. Select a dumbbell and position it at chest height with one hand under each edge of the dumbbell.
  2. Set up in a split stance position with your hands by your side looking straight ahead.
  3. Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
  4. Drive through the front foot and extend the knee as you return to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Goblet Split Squat Tips

  1. If you want to emphasize the quads during the split squat, focus on taking a slightly smaller split stance and drive up through the ball of the foot.
  2. If you want to emphasize the glutes and hamstrings during the split squat, focus on taking a slightly larger split stance and drive up through the heel of the foot.
  3. If you’re an overextended athlete then you may find it more beneficial to allow for slightly more torso lean throughout the drill as this will help to keep your neutral and load the front leg more effectively.
  4. If the front leg keeps diving in excessively as you reverse from the eccentric to concentric, attach a band to a rack, loop one end around your knee, and allow it to pull you into a valgus position (not excessively, just slightly). From here, push out against the band to engage the glute and keep yourself in a more neutral position.
  5. You don’t need to feel like you have to be completely upright as you complete the movement. On the contrary, you should have a slight forward lean and focus on keeping your lumbar spine neutral.
1 Comment
Posted on: Sun, 08/28/2022 - 14:49

For step 2 of the instructions, your hands definitely aren't at your sides if they're holding a dumbbell at chest level.