Dumbbell Goblet Glute Dominant Bulgarian Split Sq

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, facing away from it.
2. Hold a single dumbbell vertically against your chest in a goblet grip, cupping the top head with both hands.
3. Reach one leg back and place the top of your foot (laces down) securely on the bench.
4. Step your front foot forward enough so that your shin remains nearly vertical at the bottom of the movement.

How to do it

1. Inhale and lower your hips toward the floor by bending the front knee, simultaneously hinging forward at the hips to create a 45-degree torso lean.
2. Descend until your front thigh is at least parallel to the floor, ensuring the weight stays centered over your front heel.
3. Exhale and drive through the mid-foot and heel of the front leg to return to the starting position.
4. Maintain the forward torso lean throughout the entire set to keep constant tension on the glutes.

Form checklist

• Keep your front shin vertical to shift the load from the quads to the glutes.
• Maintain a flat back and braced core to prevent lower back rounding during the forward lean.
• Ensure the front knee tracks in line with your toes and does not cave inward.
• Keep the majority of the weight on the front leg; the back leg is only for balance.

Pro tips

• Imagine 'pushing the floor away' through your heel to better engage the posterior chain.
• Pause for one second at the bottom of the rep to maximize the deep stretch on the gluteus maximus.
• Focus your gaze 3-5 feet in front of you on the floor to help maintain a neutral spine and better balance.

Make it harder

• Add a 1.5-rep scheme: go to the bottom, come halfway up, go back to the bottom, then stand all the way up.
• Perform the exercise with a front-foot deficit by standing on a small weight plate or platform to increase the range of motion.

Frequently asked

What muscles does the dumbbell goblet glute dominant bulgarian split sq work?

The dumbbell goblet glute dominant bulgarian split sq primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell goblet glute dominant bulgarian split sq?

The dumbbell goblet glute dominant bulgarian split sq uses dumbbell.

Is the dumbbell goblet glute dominant bulgarian split sq good for beginners?

The dumbbell goblet glute dominant bulgarian split sq is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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