Dumbbell Goblet Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Adductor Magnus, Glutes, Calves, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Goblet Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Goblet Bulgarian Split Squat
- Begin by holding a dumbbell close to your chest with both hands.
- Position one foot behind you on a bench or a low surface.
- Lower your body by bending your front knee, ensuring that your knee does not go past your toes.
- Push through your front heel to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Common Mistakes
- Allowing the front knee to cave inward.
- Using too much momentum rather than controlled movement.
- Neglecting to keep the chest lifted.
Modifications
- Use a lower weight for beginners.
- Hold onto a stable surface for balance assistance.
Tips
- Keep your front knee aligned with your ankle during the squat.
- Engage your core throughout the movement for stability.
- Try to lower yourself until your back knee is just above the ground for maximum effectiveness.
Dumbbell Goblet Bulgarian Split Squat Alternatives
Tags
bulgarian split squat
dumbbell
thighs
glutes
strength training
lower body
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