Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Goblet Split Squat
4 steps Updated 29/08/2026
Dumbbell Goblet Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
- Step your right foot forward into a split stance, ensuring your left foot remains stationary and slightly elevated on your forefoot.
- Lower your body by bending both knees to approximately 90 degrees, keeping your chest up and back straight. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
- Push through your right heel to return to the starting position. Complete the desired number of repetitions on one side before switching to the other leg.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Dumbbell Goblet Split Squat
Add it to your program
Build a program