The Goblet Rear Foot Elevated Split Squat is a unilateral lower-body exercise performed with the rear foot elevated and a weight held in a goblet position. It primarily targets the quads, glutes, and hamstrings while improving balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the quads, glutes, and hamstrings.
- Improves balance and coordination.
- Enhances core and hip stability.
- Helps correct strength imbalances between legs.
- Places less spinal load compared to heavy bilateral squats.
- Improves hip and ankle mobility.
- Excellent functional exercise for unilateral strength development.
How to perform
- Hold a dumbbell or kettlebell against your chest in a goblet position.
- Place one foot behind you on a bench or stable platform.
- Keep your torso upright and brace your core.
- Bend your front leg to lower yourself under control.
- Lower until your front thigh is close to parallel with the floor.
- Drive through the front heel to return to the starting position.
- Keep the front knee aligned with the foot throughout the movement.
- Complete all repetitions before switching legs.
FRONT VIEW
BACK VIEW
Glutes
Primary
Quadriceps
Primary
Hamstrings
Primary