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Dumbbell Goblet Split Squat Front Foot Elevanted

Dumbbell Goblet Split Squat Front Foot Elevanted

The Dumbbell Goblet Split Squat Front Foot Elevated is a compound exercise that targets multiple muscles in your lower body, primarily your quadriceps, glutes, and hamstrings. It is a more challenging variation of the regular split squat, as elevating the front foot increases the range of motion and places greater demands on your muscles. To perform this exercise, you will need a pair of dumbbells and an elevated surface like a step or platform. Begin by standing in a split stance, with one foot forward and the other foot placed on the elevated surface behind you. Hold a dumbbell vertically at chest height, clasping it with both hands close to your body. Lower your body by bending your front knee and hip, while keeping the back knee slightly bent. Ensure that your front knee does not extend past your toes and maintain an upright torso throughout the movement. Push through your front heel to return to the starting position and repeat for the desired number of repetitions. The Dumbbell Goblet Split Squat Front Foot Elevated is an excellent exercise for building strength, stability, and muscle mass in your lower body. It helps to improve your balance, coordination, and unilateral strength, making it beneficial for athletes and fitness enthusiasts of all levels. Remember to start with light dumbbells and gradually increase the weight as you become more comfortable with the exercise. Incorporating the Dumbbell Goblet Split Squat Front Foot Elevated into your workouts can be a great way to spice up your leg training routine and challenge your muscles in new ways. As with any exercise, proper form and technique are essential for maximizing results and minimizing the risk of injury. So, always focus on maintaining good posture, control, and range of motion while performing this exercise.


  • Start by standing with your feet shoulder-width apart and hold a dumbbell with both hands at chest level, forming a goblet grip.
  • Take a big step forward with one foot, keeping your torso upright.
  • Slowly lower your body by bending both knees, aiming to have your back knee hover just above the ground.
  • Push through the heel of the front foot to return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Maintain proper form throughout the exercise
  • Engage your core muscles for stability
  • Control the movement and avoid rushing through the repetitions
  • Focus on pushing through the front heel to activate the quads and glutes
  • Use a challenging weight that allows you to perform the exercise with proper form
  • Breathe deeply and exhale during the exertion phase
  • Keep your chest upright and shoulders back
  • Ensure your front knee stays in line with your toes
  • Gradually increase the weight or difficulty level as you get stronger
  • Listen to your body and rest when needed

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