Dumbbell Goblet Split Squat - Perfect Exercise to Isolate Your Quads

Dumbbell Goblet Split Squat – Perfect Exercise to Isolate Your Quads

Dumbbell Goblet Split Squat is an impressive resistance training movement to workout your glutes. If you really like to have great technique and showoff some impressive glutes? You should read this article so that you get going now.

Dumbbell Goblet Split Squat Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Dumbbell Goblet Split Squat Procedure

  • Pick up a dumbbell and hold it with both ands palms under one side with the handle facing down, this is the goblet grip.
  • Now while holding the dumbbell up to your chest, step out with one foot about one and a half your normal walking stride, you can step on a platform to increase your range of motion.
  • Now squat down on top of your front leg, using your back leg only for balance. Split squats look like lunges but you are focusing the effort on your front leg only.
  • Press back up until your front leg is almost straight, you don’t have to bring your feet together.
  • Then keeping going to complete a full set on one side and then switch sides.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


If you desire to attain the optimal benefits, you must implement these easily done tips. Also, whenever you want to prevent your self from getting an injury, you would be wise to try these tips.

  • Alternate Your Training Sets Randomly With Different Weight And Rep Mixtures. Just like 3 set of 8-12 for a few weeks then 5 sets of 5 reps for a week or two.
  • Complete Power Sets. Is doing a set of a couple totally different exercises back to back. Furthermore there are a couple of key tactics to undertake power sets, primary is to target on an individual muscle. The other is to target on different muscle.
  • Plan Your Workout Before You Get To The Gym. You should prepare your training before you go if you have a target. When your objective is just simply to maintain muscle mass, you need to still have a plan when you get to the gym.
  • Inhale While You Expand Your Muscular Tissues And Exhale While You Contract Your Muscle.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to avoid these typical errors to manage quality technique and improve your strength. At the same time, when you stay away from these errors you will lessen the probability of experiencing injuries.

  • You Must Not use inadequate technique. Incorrect technique can be the fast means to surely have a physical injury.
  • Stop Trying To Make It To Easy. The main way to build muscle will be to challenge yourself.
  • Stop Yourself From Using To Little or Too Much Resistance. Too little, and you will not be adequately using your agonist (target) muscles, excessive, and you might cheat. Ensure that you concentrate on your technique.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Goblet Split Squat Recap

You ought to immediately have the capability to train with dumbbell goblet split squat perfectly. So now your following stage is to perform dumbbell goblet split squat as a piece of a long term fitness system to grow your Gluteus Maximus.

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