Dumbbell Goblet Bulgarian Split Squat
What is this machine?
Käsipainokyykky bulgarialaisittain (goblet-ote) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary muscles–
Equipmentvapaat painot
Movement patternlower body
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Standing too close to the bench, which jams the front knee forward and pulls work away from the glutes. Letting the front knee cave inward on the way up, which stresses the joint and reduces glute drive. Pushing off the back foot for help instead of loading the front leg cleanly through the rep. Rushing the lower portion and bouncing out of the bottom, missing the hardest part of the lift.
💪 Where you should feel it: Mainly in the Glutes.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Bodyweight Alternating Lateral Lungekehonpaino
Bodyweight Alternating Reverse Lungeskehonpaino
Bodyweight Reverse Lungekehonpaino
Walking LungekehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Bulgarian Split Squatvapaat painot
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Barbell Split Squatvapaat painot