Dumbbell Goblet Split Squat

A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Stand in a long split stance with one foot forward and the back foot up on its toes about three feet behind.
Hold a single dumbbell vertically at the chest, cupping the top head with both hands.
Set the front foot flat, knee tracking over the middle toes, and brace the core to stack the ribs over hips.
Lower straight down by bending both knees until the back knee hovers just above the floor.
Pause briefly at the bottom with the chest tall and the front heel planted firmly into the floor.
Drive through the front heel and mid-foot to stand back up, finishing each rep with the hips fully extended.

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