Legs · Dumbbell
Dumbbell Goblet Bulgarian Split Squat
How to do the dumbbell goblet bulgarian split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set your rear foot on a bench behind you and hold a dumbbell vertically against your chest in goblet position. Lower straight down until your front thigh is near parallel, keeping your torso tall. Drive through the front heel to stand back up and repeat, then switch legs.
- 1Front-leg quad and glute drive, with the dumbbell held tight to your
- 2chest
- 3Steady balance through the whole rep
- 4An upright torso as you sink down
Common mistakes
- Letting the front knee cave inward
- Pushing off the back foot to stand
- Tipping forward and losing torso position
Muscles worked
The dumbbell goblet bulgarian split squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the dumbbell goblet bulgarian split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.