StrengthReps
Dumbbell Goblet Split Squat
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms.
Exercise details
- Equipment
- Dumbbell
- Tracking
- Reps and weight
Execution
How to do it
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.
Step your right foot forward into a split stance, ensuring your left foot remains stationary and slightly elevated on your forefoot.
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.
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.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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