About this exercise
A unilateral leg exercise combining the goblet dumbbell hold with the Bulgarian split squat, maximizing quad and glute activation while the elevated rear foot increases range of motion and balance demands.
Dumbbell Goblet Bulgarian Split Squat
Step by step instructions, muscle activation and variants for the Dumbbell Goblet Bulgarian Split Squat.
MediumGlutesQuadriceps
How to Perform
- Stand about two feet in front of a bench or elevated surface
- Hold a dumbbell vertically at chest height in a goblet grip with both hands
- Place the top of your rear foot on the bench behind you
- Lower your body by bending the front knee until your rear knee nearly touches the floor
- Keep your torso upright and front knee tracking over your toes
- Drive through the heel of your front foot to return to the starting position
- Complete all reps on one leg before switching sides
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Goblet Bulgarian Split Squat
The Dumbbell Goblet Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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