Goblet Squat vs Bulgarian Split Squat (Differences, Benefits)

Two of the most popular lower body exercises you might come across are the Goblet Squat and the Bulgarian Split Squat. Both these exercises offer unique benefits and can be an effective addition to any training program or plan.

As someone who’s been deeply involved in strength and conditioning for over two decades, and has worked with elite college football programs, I’ve seen firsthand the advantages each of these exercises can offer to athletes and gym-goers alike.

In this article, I’ll break down the Goblet Squat and the Bulgarian Split Squat, comparing their benefits and providing insights on how you can incorporate them into your strength program to optimize performance.

Let’s start with the Goblet Squat.

Goblet Squat

Equipment Needed

• Kettlebell (Dumbbell can be used as well)

Muscles Worked

• Quads (Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius)
• Glutes (Gluteus Maximus, Gluteus Medius)
• Hamstrings (Biceps Femoris)
• Abdominals
• Spinal Erectors
• Secondarily: Shoulders, Biceps

Step-by-Step Instructions

• Grab a kettlebell and hold it at chest level, cradling the bottom of the bell in both hands*.
• Stand with feet shoulder-width apart, chest out, lats engaged, eyes straight ahead.
• Before descending into the squat, fill the abdomen full of air and brace the core.
• Start the start by pushing the hips back first.
• Bend the hips and knees, keeping the chest up and knees pushed out until the thighs become parallel to the floor.
• Now push the feet through the floor and drive yourself back up to the starting position.
• Repeat for the designated number of reps.

Coaching Points

*It’s also acceptable to hold the kettlebell on each side of the handle (as shown in the image above).

As with any squat, the most important aspect of the movement is to keep the core braced to protect the spine and to maintain proper posture – chest out and lats engaged.

Make sure to use full range of motion, even when doing Goblet Squats during high-tempo circuits.

Benefits of Goblet Squats

Goblet Squats have several benefits, including:

Improved Core and Upper Body Strength

Holding a weight in front of the chest during a goblet squat requires the use of the core muscles to maintain proper posture and balance. Holding a weight in front of the chest also engages and works the upper back, shoulders and arms.

Improved Squat Technique

The goblet squat is a simpler squatting movement that allows people (especially younger lifters and/or beginners) to focus on proper form and technique, which can lead to better form and technique when performing more advanced squatting exercises.

Bulgarian Split Squat

Equipment Needed

• Dumbbells
• Bench, Box or Stack of Bumper Plates (essentially anything stable enough and tall enough to place your foot on)

Muscles Worked

• Quads
• Glutes
• Hamstrings

Instructions

• Grab two dumbbells, one in each hand
• Get set up in front of your bench, reach one foot back and place it on the bench. Make sure you feel comfortable and balanced before proceeding.
• Squeeze the shoulder blades and engage the lats to create a stable back to help with bracing the upper body and to keep the dumbbells from swinging unnecessarily.
• Keep the chest as upright as possible and drop the back knee to roughly one inch from the floor.
• Now drive through the heel and midfoot of the front foot to drive yourself back up tall.
• Repeat until all reps are completed on that leg and then switch sides.

Coaching Points (Fixes to Common Mistakes)

When you step out, make sure to keep the feet shoulder-width apart.

If you’re feeling very off-balance in your set up there is a good chance that you are placing the lead foot directly in front of the back foot (essentially placing yourself on a tight rope).

Keep the front foot flat on the floor when in the lunge position. One of the most common mistakes is raising up onto the ball of the front foot. One of the reasons for this is often the next most common mistake that I see with Dumbbell RFE Lunges…

Make sure to take a big enough step.

Often times I see athletes give themselves way too little distance from the bench. This leads to lunge being extremely cramped and can lead to a whole host of other issues (like coming up on the ball of the foot as mentioned above).

Benefits of Bulgarian Split Squats

Single Leg Movements like Bulgarian Split Squats are an extremely important addition to any athlete’s workout regimen, regardless of sport.

Many (if not most) athletic movements are often done on one leg. This includes sprinting, jumping and cutting.

Single Leg Exercises help improve leg strength, balance, stability and also show any strength imbalances the lifter may have from one side to the other. Single Leg Exercises can also be part of the solution if and when an asymmetry is found.

Goblet Squats vs Bulgarian Split Squats

Now, let’s do a side-by-side comparison of the two exercises and see if one is better than the other depending on specific goals.

Better for Developing Strength: Bulgarian Split Squats

Bulgarian Split Squats (BSS) are often favored for strength development over Goblet Squats due to their unilateral design, which targets individual leg strength and addresses muscle imbalances.

The BSS activates more stabilizing muscles because of the balance required, offers a deeper range of motion engaging the glutes and hamstrings more effectively, and provides versatility in loading options for progressive overload.

Additionally, their single-leg movement aligns more with the functional demands of many sports, ensuring a better transfer of strength to athletic performance. While both exercises have their merits, the BSS holds certain advantages for those focused on optimizing strength.

Better for Beginners: Goblet Squats

Goblet Squats are particularly advantageous for beginners due to their straightforward mechanics, making them easier to learn with proper form. The bilateral movement offers more stability, reducing balance challenges.

Moreover, their scalability allows newcomers to start light and gradually increase in weight, ensuring safety and building confidence. In contrast to the more complex Bulgarian Split Squats, Goblet Squats provide a solid foundation for those new to strength training, helping them establish a strong base for their training program.

More Links and Info

Check out how these exercises stack up head-to-head to some other popular lower-body exercises:

Goblet Squats vs Back Squat

Bulgarian Split Squat vs Pistol Squat

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