The Dumbbell Goblet Bulgarian Split Squat is a intermediate-friendly dumbbell strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Goblet Bulgarian Split Squat
Stand a stride length in front of a bench and place the top of one foot on the pad behind you.
Hold a single dumbbell vertically at chest height, cupping the top head with both hands close to your sternum.
Set the front foot flat with the knee tracking over the middle toes and your torso slightly forward.
Lower straight down by bending the front knee until the back knee hovers just above the floor.
Pause briefly at the bottom with the front foot planted and the chest tall, no collapsing forward.
Drive through the front heel and mid-foot to stand back up, keeping the back leg relaxed and along for the ride.
02 The payoff
Why it earns its spot
Builds quad and glute size on each leg independently.
Exposes and corrects left-right strength imbalances.
Improves single-leg balance and ankle and hip control.
03 Don't do this
Common mistakes
Standing too close to the bench, which jams the front knee forward and pulls work away from the glutes.
Letting the front knee cave inward on the way up, which stresses the joint and reduces glute drive.
Pushing off the back foot for help instead of loading the front leg cleanly through the rep.
Rushing the lower portion and bouncing out of the bottom, missing the hardest part of the lift.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Goblet Bulgarian Split Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
