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Quadriceps · Intermediate

Dumbbell Front Foot Elevated Goblet Split Squat

Front-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.

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Dumbbell Front Foot Elevated Goblet Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell vertically against your chest and place the working foot on a low stable platform.
  2. 02Step the other foot back into a split stance and square your hips toward the front.
  3. 03Descend vertically by bending both knees, using the elevation to increase the front hip and knee range.
  4. 04Keep your chest lifted, front heel planted, and front knee aligned with the toes at the bottom.
  5. 05Press through the front foot to return to standing and complete the set before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Deficit Suitcase Split SquatRelated variationDumbbell Deficit Bulgarian Split SquatRelated variationBody Weight Front Foot Elevated Split SquatRelated variationDumbbell Front Foot Elevated Front Rack Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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