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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Goblet Split Squat Front Foot Elevanted
4 steps Updated 29/08/2026
Dumbbell Goblet Split Squat Front Foot Elevanted 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.
- Place your right foot on a step, while keeping your left leg extended on your forefoot on the floor behind you.
- Lower your body by bending the front knee to approximately 90 degrees. 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.
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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
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Dumbbell Goblet Split Squat Front Foot Elevanted
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