Exercises

Dumbbell Goblet Bulgarian Split Squats

Also known as Dumbbell Goblet Rear-Foot-Elevated Split Squats

What It Is

A single-leg squat with your back foot raised and a weight held at your chest. It builds strength and balance one side at a time.

How to Do It

Hold one dumbbell upright at your chest. Stand about two feet in front of a bench and rest the top of one foot on it behind you. Lower straight down until your back knee hovers just above the floor. Push through your front foot to stand. Do all reps on one side, then switch.

Tips

Keep your elbows tucked and your chest tall. Move your front foot forward if your front heel lifts.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

Dumbbell

Any one of these

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Similar Exercises

Bodyweight Bulgarian Split Squats

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Dumbbell Bulgarian Split Squats

Dumbbell Front-Foot-Elevated Split Squats

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Dumbbell Walking Lunges

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Machine Single-Leg Presses

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