Bulgarian Split Squat - Goblet

SquatKBBench

Bulgarian split squat holding a single kettlebell in the goblet position against the chest. The front-loaded counterbalance helps keep torso upright and is often easier to control than side-loaded dumbbells.

Demo: Exercise Demo

Sets

3

Reps

8-10 per side

Rest

1:30

Contraindications

Same as standard BSS — rear hip flexor flexibility required; regress depth if knee discomfort arises.

Setup

Rear foot elevated on a bench, kettlebell held goblet-style at the chest.

Execution

  1. 1Hold the bell tight to the chest
  2. 2Descend straight down through the front leg
  3. 3Keep 90% of the weight on the front leg
  4. 4Reach comfortable depth
  5. 5Drive through the front foot to stand

Key cues

  • Bell tight to the chest
  • Chest up the whole rep
  • Squat straight down, no see-saw
  • Front knee over the toes
  • Control the tempo

Common faults

  • Bell drifting away from the chest
  • Weight shifting to the back leg
  • Front knee caving inward
  • Excessive forward lean
  • Rushing the eccentric

Tweaks

  • Add a 2-second pause at the bottom
  • Try a heavier bell than the side-loaded DB version can offer control-wise
  • Combine with a slight torso lean forward for glute bias

Regressions

Bulgarian Split Squat - Bodyweight

Progressions

Bulgarian Split Squat - Front Rack

Muscles

Primary: Quadriceps, Gluteus Maximus

Secondary: Core, Hamstrings

Notes

Preferred by many coaches over side-loaded DBs for lifters who struggle keeping the torso upright.

Sources

Attribution: StrongFirst