Dumbbell Goblet Split Squat
What is this machine?
Käsipainogoblet-jalkakyykky jaetussa haara-asennossa on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
The exercise suits a beginner: the range of motion is guided and you can start light.
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
Difficultyeasy
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 narrow, which forces the front knee far over the toes and loads the joint instead of the muscles. Letting the front knee cave inward on the way up, reducing glute drive and stressing the knee. Pushing off the back foot for help instead of loading the front leg cleanly through the rep. Pitching the torso forward, which shifts work off the front-leg glute and onto the low back.
💪 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.
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