Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Dumbbell
Dumbbell Goblet Split Squat
Dumbbell Goblet Split Squat 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
- 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.
Dumbbell Goblet Split Squat alternatives
More quads exercises
Dumbbell Goblet Split Squat FAQ
What muscles does Dumbbell Goblet Split Squat work?
Dumbbell Goblet Split Squat 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?
You need a dumbbell.
How many sets and reps of Dumbbell Goblet Split Squat 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 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 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?
Other exercises for the quads include Kettlebell Split Squat, Cable Goblet Squat, Cable Split Squat and Barbell Split Squat.
For developers
Use Dumbbell Goblet Split Squat in your app
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_2CHZQQ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_2CHZQQ", "name": "Dumbbell Goblet Split Squat", "model": "male", "target": "Quads", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_2CHZQQ/mp4-720.mp4?…", "poster": "https://…/ex_2CHZQQ/poster.jpg?…" } }