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Dumbbell Goblet Split Squat

Glutes ·Dumbbell ·Beginner

Muscles worked

Glutes Quadriceps

How to do Dumbbell Goblet Split Squat

  1. Stand in a long split stance with one foot forward and the back foot up on its toes about three feet behind.
  2. Hold a single dumbbell vertically at the chest, cupping the top head with both hands.
  3. Set the front foot flat, knee tracking over the middle toes, and brace the core to stack the ribs over hips.
  4. Lower straight down by bending both knees until the back knee hovers just above the floor.
  5. Pause briefly at the bottom with the chest tall and the front heel planted firmly into the floor.
  6. Drive through the front heel and mid-foot to stand back up, finishing each rep with the hips fully extended.

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