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Upper Legs · Dumbbell
Dumbbell Goblet Split Squat Front Foot Elevanted
Dumbbell Goblet Split Squat Front Foot Elevanted is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Dumbbell Goblet Split Squat Front Foot Elevanted
- 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.
- Place your right foot on a step, while keeping your left leg extended on your forefoot on the floor behind you.
- Lower your body by bending the front knee to approximately 90 degrees. 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.
- Use a high enough step to perform the exercise comfortably.
- Focus on keeping your weight distributed evenly between both feet during the squat.
Dumbbell Goblet Split Squat Front Foot Elevanted alternatives
More quads exercises
Dumbbell Goblet Split Squat Front Foot Elevanted FAQ
What muscles does Dumbbell Goblet Split Squat Front Foot Elevanted work?
Dumbbell Goblet Split Squat Front Foot Elevanted mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Dumbbell Goblet Split Squat Front Foot Elevanted?
You need a dumbbell.
How many sets and reps of Dumbbell Goblet Split Squat Front Foot Elevanted should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Goblet Split Squat Front Foot Elevanted good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Goblet Split Squat Front Foot Elevanted burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Goblet Split Squat Front Foot Elevanted?
Other exercises for the quads include Barbell Split Squat, Cable Split Squat, Cable Goblet Squat and Kettlebell Split Squat.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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