Goblet Squat
Elbows inside knees, controlled descent, drive through mid-foot.
How to do it →Goblet Squat vs Bulgarian Split Squat
Both train your quads and glutes. Here's how they differ, and when to pick each one.
Bulgarian Split Squat
Long stance, torso slightly forward, front heel planted.
How to do it →Side by side
| Goblet Squat | Bulgarian Split Squat | |
|---|---|---|
| Kit | Dumbbell | Dumbbell |
| Main muscles | Quads, Glutes | Quads, Glutes |
| Also works | Adductors, Core, Upper Back | Adductors, Core |
| Bench needed | No | Yes |
| One side at a time | No | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 12 kg | Around 6 kg per hand |
How each one feels
Goblet Squat
- Breathe in and brace, then sit down between your heels.
- Keep your chest tall and elbows inside your knees.
- Go as deep as you can with a flat back, then drive up through mid-foot.
Watch out for: Heels lifting off the floor.
Bulgarian Split Squat
- Drop your back knee straight down towards the floor.
- Lean your torso slightly forward and keep the front heel planted.
- Push through the front foot to stand back up. Finish one side, then switch.
Watch out for: Stance too short, so your front heel lifts.
Goblet Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Also works your adductors and core.
- − Around 22 kg, holding the dumbbell and upper back give out before the legs.
Bulgarian Split Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + One side at a time helps even out imbalances.
- + Also works your adductors and core.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 24 kg, grip and balance start to limit the set.
- − Can be awkward if your knee needs looking after, or during pregnancy.
Which should you pick?
- Pick Goblet Squat if you've got the kit and want a move that's simple to load up week after week.
- Pick Bulgarian Split Squat if one side feels weaker than the other.
- Bulgarian Split Squat trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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