Fitorex

Goblet Split Squat

The goblet version of the split squat: the counterweight at your chest makes balance and an upright trunk easier.

  • Compound
  • Dumbbell
  • Beginner

How to do it

  • Dumbbell at your chest, elbows down
  • Staggered stance, drop your hips straight down
  • Front heel planted as you drive up

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

  • Leaning your trunk forward
  • A front knee that collapses inwards

Muscles worked

Primary

  • Quads
  • Glutes

Secondary

  • Core / abs

Alternatives

PreviousBarbell Split Squat
Form animation: Goblet Split Squat
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Dumbbell
Level
Beginner
Pattern
Knee-dominant
Stimulus / fatigue
High
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