Dumbbell Goblet Split Squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
2. Step your right foot forward into a split stance, ensuring your left foot remains stationary and slightly elevated on your forefoot.
3. Lower your body by bending both knees to approximately 90 degrees, keeping your chest up and back straight. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
4. Push through your right heel to return to the starting position. Complete the desired number of repetitions on one side before switching to the other leg.

Form tips

• Ensure your front knee tracks over your toes and does not extend beyond them.
• Maintain a straight back and avoid leaning forward or rounding your shoulders.
• Focus on keeping your weight distributed evenly between both feet during the squat.