Legs · Squat and lunge
Cable Goblet Split Squat
The Cable Goblet Split Squat mainly trains your quads and glutes. Also working: adductors and abs.
One cable
Standing, light pull
How to do it
- Face the machine, both hands on the handle at your chest, take a long split stance
- Lower straight down, back knee toward the floor
- Front knee stays over your foot, upper body upright
- Drive up through your whole front foot, then switch sides
Coach’s tip
Like the goblet squat, just on one leg: that way one cable is enough even for strong legs. The cable pulling from the front helps your balance. If you wobble, set your feet a little wider apart, as if on two rails.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the bottom
Grip
V-handle, rope or single handle, both hands in front of your chest
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Goblet Split Squat work?
Mainly the quads and glutes. The adductors and abs help.
How do I set up the cable machine for the Cable Goblet Split Squat?
Pulley: Pulley at the bottom. Grip: V-handle, rope or single handle, both hands in front of your chest.
What can I do instead of the Cable Goblet Split Squat?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Cable Goblet Split Squat in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.