Dumbbell Goblet Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Goblet Split Squat is a lower-body exercise primarily targeting the quads while also engaging several secondary muscles, including the abs, adductors, calves, glutes, hamstrings, shoulders, traps, and upper back. To perform this exercise, you hold a dumbbell close to your chest with both hands in a goblet position while performing a split squat, with one foot forward and the other behind. As you lower your body into the squat, your core stabilizes the movement, and the shoulders and upper back assist in maintaining proper posture. This compound exercise is excellent for building strength and stability in the legs while also engaging the upper body for balance and control.
How to Perform
Choose a dumbbell and hold it with both hands, positioning it close to your chest in a goblet grip, with one hand on each side of the dumbbell.
Stand in a split stance, with one foot forward and the other behind you, ensuring your feet are shoulder-width apart. Keep your torso upright and your gaze forward.
Begin the movement by lowering your body, bending both knees simultaneously. Continue descending until your back knee nearly touches the ground, aligning it directly beneath your hip.
Press through the heel of your front foot, extending your knee to return to the starting position while keeping your chest lifted and core engaged for stability.
Repeat the movement for the desired number of repetitions, maintaining control throughout to ensure proper form and prevent injury.
Tips
To target the quads more during the split squat, reduce the length of your split stance and focus on pushing through the ball of your front foot as you rise.
To emphasize the glutes and hamstrings, take a slightly wider stance and concentrate on driving through the heel of your front foot to return to the starting position.
If you are an athlete who tends to overextend, you may benefit from allowing a slight forward lean of your torso. This will help maintain a neutral spine and better engage the front leg throughout the movement.
If you notice your front knee collapsing inward as you push up, try attaching a resistance band to a rack and looping it around your knee. The band will gently pull your knee inward, and by pushing outward against it, you'll activate the glutes and maintain better knee alignment.
It's not necessary to stay completely upright during the movement. A slight forward lean is natural, but make sure to keep your lower back neutral throughout the exercise for optimal form and to avoid strain.
How Not to Perform
Avoid Leaning Too Far Forward
Do not excessively lean your torso forward during the movement. This can strain your lower back and shift focus away from the quads. Keep your chest upright with a slight forward lean if necessary, but avoid rounding or excessive bending at the waist.
Do Not Let the Front Knee Collapse Inward
Prevent your front knee from caving inward (valgus position) as you descend. This misalignment can cause unnecessary stress on the knee joint. Focus on keeping your knee aligned with your toes throughout the movement.
Avoid Using Momentum
Do not rush through the movement or rely on momentum to push yourself up. Instead, control both the lowering (eccentric) and rising (concentric) phases of the squat. This will prevent wasted energy and ensure the targeted muscles are engaged effectively.
Don’t Overextend the Split Stance
Avoid taking too large of a split stance. Overextending can make the movement awkward and reduce its effectiveness. Keep your stance comfortable and in a position where you can maintain control throughout the exercise.
Do Not Let the Back Knee Touch the Ground Forcefully
While your back knee should descend toward the ground, avoid letting it slam onto the floor. Aim for a controlled movement and a gentle tap of the knee on the ground to maintain tension in the working muscles.
Avoid Excessive Forward Motion of the Front Knee
Do not allow your front knee to move too far beyond your toes, as this can place unnecessary strain on the knee joint. Keep your knee tracking in line with your toes as you lower yourself into the squat.
Do Not Neglect Core Engagement
Failing to engage your core can lead to poor posture and imbalance. Keep your core tight and activated throughout the movement to maintain stability and protect your lower back.
Avoid Locking Out Your Knee at the Top
Do not fully lock out your front knee at the top of the movement. Keep a slight bend in the knee to maintain tension in the quads and avoid putting unnecessary strain on the joint.
Do Not Focus Solely on the Weight
Avoid focusing too much on how heavy the dumbbell is. Prioritize form, control, and the targeted muscle engagement over lifting heavier weights. Poor form to lift heavier can lead to injuries.
Do Not Forget to Breathe
Don't hold your breath during the movement. Make sure to breathe steadily throughout the exercise to maintain oxygen flow to your muscles and keep your core engaged. Exhale as you press up, and inhale as you lower down.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
