Videos
Instructions
- Stand upright holding a dumbbell vertically against your chest with both hands.
- Place your back foot on a bench behind you, laces down.
- Position your front foot far enough forward to allow a deep lunge.
- Lower your body by bending your front knee until your thigh is parallel to the floor.
- Push through your front heel to return to the starting position.
- Complete all reps on one side before switching legs.
Technical Tips
- Keep your torso upright throughout the movement.
- Avoid letting your front knee pass over your toes.
- Engage your core to maintain balance and stability.
- Ensure the dumbbell stays close to your chest at all times.
Breathing Tips
- Inhale as you lower yourself into the squat.
- Exhale as you push back up to the starting position.
Medical restrictions
- Knee injuries
- Hip joint pain
- Balance disorders
- Ankle instability
The Dumbbell Goblet Bulgarian Split Squat is a powerful lower-body exercise that emphasizes unilateral strength, balance, and stability. By elevating the rear foot on a musculation bench and holding a dumbbell in the goblet position, this variation enhances muscle engagement and core activation. It primarily targets the quadriceps and glutes, making it an ideal movement for building strength, correcting imbalances, and improving athletic performance. The elevated rear foot allows for a greater range of motion, which increases the stretch and activation of the hip flexors and hamstrings. Additionally, the goblet hold promotes an upright posture and places less strain on the lower back, making it a safer alternative for many lifters. Whether you're training for functional strength, hypertrophy, or sport-specific performance, incorporating this split squat variant can yield significant benefits for both beginners and seasoned athletes. Its ability to isolate each leg also makes it a valuable tool for injury prevention and rehabilitation programs.
What muscles do Bulgarian split squats with dumbbells work?
Dumbbell Bulgarian split squats primarily target the quadriceps and glutes, while also engaging the hamstrings, core, and hip stabilizers for balance and control.
How do I balance during a Bulgarian split squat?
Focus on engaging your core, keep your eyes fixed on a point ahead, and ensure your front foot is firmly planted to maintain balance throughout the movement.
Is the goblet hold better than holding dumbbells at the sides?
The goblet hold promotes an upright torso and core activation, while side-hold dumbbells may allow for heavier loading but less trunk engagement.
Can beginners do the Dumbbell Goblet Bulgarian Split Squat?
Yes, beginners can start with lighter weights or even bodyweight to learn proper form before progressing to dumbbells.
What is the ideal bench height for a Bulgarian split squat?
The bench should be around knee height to allow a comfortable rear foot elevation without causing strain or imbalance.