Legs · Dumbbell
Dumbbell Goblet Split Squat
How to do the dumbbell goblet 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
- Lunge
- Mechanic
- Compound
How to do it
Hold a single dumbbell vertically against your chest in a goblet position and set up in a staggered stance with one foot forward. Lower straight down until your back knee nearly touches the floor, then drive through your front heel to stand back up.
- 1Your front quad and glute driving you up out of the bottom
- 2The dumbbell held tight to your chest keeping you upright
- 3Your weight balanced over your front mid-foot
Common mistakes
- Letting your front knee cave inward
- Leaning forward or letting the dumbbell pull your chest down
- Pushing off your back foot instead of your front leg
Muscles worked
The dumbbell goblet split squat mainly works the quads and glutes, with the hamstrings, forearms, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- BicepsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell goblet 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.