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Dumbbell Goblet Bulgarian Split Squat
A unilateral squat variation, holding a dumbbell vertically, that heavily recruits the quads and glutes. It is used to build lower body strength, muscle mass, and single-leg stability.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer between sets if performing high volume or max effort.
How to Perform
Hold one dumbbell vertically against your chest in the goblet position. Stand facing away from a bench, placing the top of one foot elevated behind you on the bench or stable box.
- Brace your core and initiate the descent by bending the front knee and hip.
- Lower your body straight down until the front thigh is nearly parallel to the floor.
- Ensure your front knee tracks over your toes and your torso remains vertical.
- Drive through the heel and midfoot of the front leg to powerfully return to the starting position.
- Complete all prescribed repetitions on one leg before switching sides and repeating.
Coaching Tips
Form Cues
- Torso upright and proud.
- Vertical descent path.
- Drive through the front heel.
- Maintain tight core.
- Keep front knee stable.
Breathing
Inhale deeply as you lower the weight, brace your core tightly at the bottom, and exhale as you drive back up to the start.
Tempo
3-0-1
Range of Motion
Lower until the front thigh is parallel to the floor or slightly below, or until the back knee nearly touches the ground without resting.
Safety
Safety Notes
- Ensure the bench or box is completely stable before loading the movement.
- Avoid letting the front knee aggressively track past the toes if it causes pain.
- Focus on smooth, controlled movement rather than speed.
Spotting
Not recommended; use lighter loads to maintain balance and control. Safeties are not applicable here.
Common Mistakes
- Leaning too far forward over the front knee.
- Allowing the front knee to collapse inward.
- Bouncing or resting the back knee on the floor.
- Losing core tension and arching the lower back.
When to Avoid
- Acute knee or ankle pain.
- Severe balance issues or inner ear problems.
Flexibility Needed
- Adequate single-leg balance and stability.
- Good hip flexion.
Build Up First
- Competency performing the standard Goblet Squat.
- Competency performing standard bodyweight Split Squats.
Also known as
Rear Foot Elevated Dumbbell Goblet Squat, Single Dumbbell Bulgarian Split Squat, DB Goblet RFE Split Squat
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