Dumbbell Goblet Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Goblet Split Squat
How to: Dumbbell Goblet Split Squat
- Stand with your feet shoulder-width apart, holding a dumbbell close to your chest with both hands.
- Step back with your right foot and lower your body into a lunge, keeping your left knee aligned over your left ankle.
- Push through your left heel to return to the standing position.
- Keep your core engaged throughout the movement and switch legs after completing the required repetitions.
Common Mistakes
- Leaning too far forward during the squat.
- Not fully extending the back leg.
- Rushing through the reps instead of maintaining control.
Modifications
- Use a lighter dumbbell or perform the exercise without weights for beginners.
- Elevate the front foot on a stable surface to adjust the range of motion.
Tips
- Keep your back straight and chest up during the movement.
- Ensure your front knee does not extend past your toes.
- Engage your core for stability.
Dumbbell Goblet Split Squat Alternatives
Tags
thighs
hips
glutes
strength
dumbbell
squats