Goblet Bulgarian Split Squat

A Bulgarian split squat with a goblet counterweight: brutal for quads and glutes with very little axial load.

• Compound
• Dumbbell
• Intermediate

How to do it

• Rear foot on a bench, dumbbell at your chest
• Drop straight down until you feel a glute stretch
• Push through the heel of your front foot

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Taking lunges that are too short
• Bouncing out of the bottom without control

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bulgarian Split Squat
• Goblet Squat