The goblet squat with pulse is a great exercise for strengthening and toning the legs, glutes, and core. It requires you to hold a weight (such as a dumbbell or kettlebell) in front of your chest as you lower yourself into a squat position.
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How to Perform Goblet Squats w/ Pulse

Ah, the Goblet Squat with Pulse (GSP)! It’s like a beautiful dance, an elegant tango between you and your dumbbell (or kettlebell). As you lower into the squat position with grace and poise, your core tightens and your muscles pulse in unison with each rep. You feel as if you are soaring through space as…

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How to Perform Goblet Squats to Box

Imagine, if you will, the strength of a Greek God combined with the grace and poise of an eagle taking flight. Now imagine how those two seemingly disparate qualities could be embodied in one single movement: The Goblet Squat to Box (GSB). Picture yourself standing tall at the beginning of this majestic exercise—the weight balanced…

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How to Perform the Goblet Squat Iso

Ah, the Goblet Squat Iso. It has been an exercise of choice for athletes and lifters alike for centuries, but it’s only recently that we have begun to fully understand its full potential. This loaded squat variation is a great way to build strength and power while also improving your mobility, posture, core stability, and…

Personal trainer demonstrating the goblet squat exercise for leg strength
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How to Perform Goblet Squats and Variations

Leg day doesn’t have to be about chasing the barbell. Sometimes, the most effective moves are the ones you overlook. Enter this humble yet devastatingly effective squat variation. Holding a weight at your chest doesn’t just look cool—it builds balance, mobility, and strength you can actually use. Whether you’re aiming for tree-trunk quads or just…

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How to Perform Single-Arm Dumbbell Split Squats

The Single-Arm Dumbbell Split Squat (SADSS) is the perfect exercise for anyone looking to build strength and stability in their lower body. This move requires you to balance yourself with one leg while holding a dumbbell, which forces your core muscles, hip flexors, quads and glutes to work together as one. It’s an effective way…

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Rear-Foot-Elevated Single-Arm Dumbbell Split Squat: Training Techniques

The Rear-Foot-Elevated Single-Arm Dumbbell Split Squat (RFEDS) is like a fine wine—it’s an exercise that gets better and more complex with age. This age-old classic has been beloved by athletes for centuries, and its popularity only continues to grow today. It requires balance, strength, coordination, mobility, and stability all at once—much like riding a unicycle…

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How to Perform Rear-Foot-Elevated Dumbbell Split Squat Jumps

Imagine if you could take the benefits of a traditional split squat, ramp it up with an extra dose of stability and balance that comes from elevating your rear foot, and then add in explosive power for a jump – all while using dumbbells for added resistance. Well, now you can with Rear-Foot-Elevated Dumbbell Split…

Certified personal trainer demonstrating rear-foot-elevated dumbbell split squats.
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Perfecting Rear-Foot-Elevated Dumbbell Split Squats

If you want legs that command respect, it’s time to embrace the rear-foot-elevated dumbbell split squat (aka the Bulgarian Split Squat). This move isn’t just a leg day filler—it’s the heavyweight champ of unilateral training. When you do it right, you’ll build quads, glutes, and core strength that’ll make squatting and deadlifting feel like a…

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Offset Dumbbell Split Squats: Your Ultimate Training Guide

The Offset Dumbbell Split Squat (ODSS) is one of the most dynamic and effective leg exercises out there. It’s like a two-for-one deal: you get all the benefits of squats, plus those of lunge variations while being able to isolate your quads and glutes. This exercise can help build strength in athletes at any level,…

Certified personal trainer demonstrating the dumbbell split squat exercise for leg strength
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Dumbbell Split Squats: The Move That Builds Dominant Strength and Stability

Imagine this: you’re in the gym, weights in hand, ready to conquer. But instead of another mindless set of leg presses, you step into something different. You plant one foot back, square your shoulders, and start a movement that not only tests your balance but builds pure power. That’s the beauty of this classic lower-body…