Dumbbell Goblet Bulgarian Split Squat

A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.