Set-up: Find a bench or other suitable object roughly one to two feet high, and clear a space of about 6 feet. Grasp a dumbbell with a goblet grip - where both hands grasp the top portion of a dumbbell in an upwards motion. Now plant your working foot one stride's length in front of the bench, and place the top of your stabilizing foot flat on the bench.
Lift: Bracing through your core, descend to a point just before your knee touches the floor. Keep the knee in line with the toe and do not bend forward.
Emphasis: Brace through your core at all times. Keep a neutral spine throughout the duration of the movement. The knee of the working, forward leg should be in-line with the toe of the working foot. If stability cannot be maintained, try setting up without weights using the wall or another object for support; progress by using less and less support until none is used at all.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Goblet Split Squat exercise 
