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Goblet Split Squat
Unilateral lower body exercise holding a dumbbell at the chest that targets quads, glutes, and core to build single-leg strength, balance, and stability; ideal for athletes and scaled by weight or elevation.
About Exercise
Equipment
Dumbbells, Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Abs
6/10Rectus Abdominis, Transverse Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Hold a dumbbell vertically against your chest with both hands, elbows tucked. Stand in a staggered stance with feet shoulder-width apart, one foot forward and the other 2-3 feet behind.
- Inhale and bend both knees to lower your body straight down.
- Keep your torso upright and front knee over toes.
- Lower until front thigh is parallel to the ground and back knee nears the floor.
- Exhale and drive through your front heel to extend both knees.
- Return to starting position without shifting hips.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Torso tall
- Knee tracks toes
- Drive through heel
- Core braced
- Front foot flat
Breathing
Inhale during descent to brace your core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Descend until front thigh is parallel to the floor with back knee hovering just above the ground; maintain vertical front shin.
Safety
Safety Notes
- Avoid if acute knee pain or lower back issues
- Use lighter weight if balance is poor
- Keep movement controlled to prevent joint stress
- Discontinue on sharp pain in knees or back
- Ensure stable surface to avoid slips
Spotting
Not typically needed; use a wall or rack for balance support if beginner.
Common Mistakes
- Leaning forward
- Knee caving inward
- Partial depth
- Bouncing at bottom
- Shifting hips sideways
When to Avoid
- Acute knee injuries
- Lower back strain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Thoracic spine mobility
Build Up First
- Master basic squat form
- Single-leg balance competency
- Core bracing technique
Also known as
Dumbbell Goblet Lunge, Kettlebell Split Squat, Front Rack Split Squat
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