How to Do Dumbbell Goblet Split Squat

Dumbbell Goblet Split Squat is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Goblet Split Squat

  1. 01Hold a dumbbell against the sternum with both hands and take a long step forward into a staggered stance.
  2. 02Lower the back knee toward the floor until it sits just above the ground.
  3. 03Ensure the front shin remains nearly vertical and the torso stays upright.
  4. 04Drive through the mid-foot of the front leg to return to the starting position.
  5. 05Complete all repetitions on one side before switching legs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Goblet Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the front knee drifts inward, focus on pushing the knee outward so it stays aligned with the second toe.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Goblet Split Squat questions

What muscles does Dumbbell Goblet Split Squat work?

Dumbbell Goblet Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Goblet Split Squat correctly?

Hold a dumbbell against the sternum with both hands and take a long step forward into a staggered stance. Lower the back knee toward the floor until it sits just above the ground. Ensure the front shin remains nearly vertical and the torso stays upright. Drive through the mid-foot of the front leg to return to the starting position. Complete all repetitions on one side before switching legs.

What is the A90 coach tip for Dumbbell Goblet Split Squat?

If the front knee drifts inward, focus on pushing the knee outward so it stays aligned with the second toe.

Is Dumbbell Goblet Split Squat suitable for beginners?

Dumbbell Goblet Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Goblet Split Squat?

Dumbbell Goblet Split Squat uses dumbbell.

A90 Intelligence

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