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Dumbbell Goblet Split Squat (Front Foot Elevated)
Muscles involved
The dumbbell goblet split squat with the front foot elevated adds range. It builds the glutes and quads deeper.
How to do it
- Stand with your front foot elevated on a plate or bench and your back foot on the floor behind you, holding a dumbbell vertically against your chest.
- Lower your hips straight down by bending your front knee, keeping your torso upright, until your front thigh is parallel to the floor.
- Pause at the bottom, feeling the stretch in your front glute.
- Press through the heel of your front foot to return to the starting position.
Equipment required
Muscles worked
Tips
- The elevated front foot increases the range of motion; do not rush the descent. - Keep your weight on your front heel to emphasize the glutes and hamstrings. - Maintain an upright torso; do not lean forward. - Keep your front knee tracking in line with your toes to prevent injury.
Difficulty
AvanzadoFrequently asked questions
Dumbbell Goblet Split Squat (Front Foot Elevated): which muscles does it work?
Dumbbell Goblet Split Squat (Front Foot Elevated) mainly works: Quadriceps, Glutes. It also involves: Gluteus maximus, Adductor magnus, Soleus.
What is Dumbbell Goblet Split Squat (Front Foot Elevated) good for?
The dumbbell goblet split squat with the front foot elevated adds range. It builds the glutes and quads deeper.
How do you do Dumbbell Goblet Split Squat (Front Foot Elevated) with proper form?
- The elevated front foot increases the range of motion; do not rush the descent. - Keep your weight on your front heel to emphasize the glutes and hamstrings. - Maintain an upright torso; do not lean forward.
Similar exercises
Variations and complementary movements
