Goblet Split Squat

Table of Contents:

 

Exercise Information

  • Alternative Names: Kettlebell/dumbbell goblet split squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebell or dumbbell
  • Muscles Targeted: Quads, calves, glutes, abs, hamstrings, upper back, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 6-12 reps per leg
  • Variations:
  • Alternative: Front split squat, overhead split squat with dumbbells

The goblet split squat, performed with either a kettlebell or dumbbell, looks similar to a forward lunge except that you keep your upper body static while doing the split squat movement. It works all of the quad muscles thereby improving balance and strengthening the tendons and ligaments in your legs.

Goblet Split Squat Exercise Information

  • Alternative Names: Kettlebell/dumbbell goblet split squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebell or dumbbell
  • Muscles Targeted: Quads, calves, glutes, abs, hamstrings, upper back, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 6-12 reps per leg
  • Variations:
  • Alternative: Front split squat, overhead split squat with dumbbells

How to do Goblet Split Squat

During this exercise, you hold the weight close to your chest, which helps you in keeping your torso straight during the movement. It is particularly useful for the trainees who excessively lean forward while doing the other goblet squat variations.

Goblet Split Squat

Tips

  • For a greater emphasis on your quads, take a smaller split stance and then drive through the ball of your rear foot.
  • Take a larger split stance and then drive through the heel of your lead foot to emphasize your glutes and hamstrings more than the quads.
  • You may lean forward slightly but make sure to keep your spine in a neutral position.

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