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Goblet Bulgarian Split Squat
Unilateral lower body exercise holding a dumbbell or kettlebell at the chest with rear foot elevated on a bench, targeting quads and glutes to build strength, correct imbalances, and enhance stability and balance.
About Exercise
Equipment
Dumbbells, Kettlebell, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
7
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
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand facing away from a knee-height bench with a dumbbell or kettlebell held vertically against your chest using both hands. Place the top of one foot on the bench behind you, stepping your front foot forward for balance.
- Brace your core and keep your torso upright.
- Bend both knees to lower your body until your front thigh is parallel to the ground.
- Drive through the front heel to extend your knee and hip, returning to the start.
- Switch legs after completing reps on one side.
- Maintain front knee alignment over your toes throughout.
- Keep your chest up and avoid leaning forward.
Coaching Tips
Form Cues
- Chest up
- Knee tracks over toes
- Drive through heel
- Core tight
- Upright torso
Breathing
Inhale as you descend, brace your core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until front thigh is parallel to the floor with rear knee hovering above the ground; front knee aligns with ankle.
Safety
Safety Notes
- Ensure stable bench to prevent slipping
- Avoid if acute knee pain exists
- Use lighter weight if balance is poor
- Stop if lower back discomfort occurs
Spotting
Spotter can assist by holding your hips for balance if needed; otherwise, use a wall for support during learning.
Common Mistakes
- Knee caving inward
- Front knee past toes
- Leaning forward
- Uneven foot placement
- Rushing the descent
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Thoracic mobility for upright posture
Build Up First
- Mastery of bodyweight split squat
- Basic squat form
- Core bracing competency
Also known as
Goblet Split Squat, Rear Foot Elevated Goblet Squat, Goblet Lunge Squat
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