Advanced
Dumbbell Overhead Bulgarian Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Overhead Bulgarian Split Squat strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. As a single-leg exercise, your core is also engaged.
Exercise Instructions
-
Step 1
Standing with your feet shoulder-width apart, hold a pair of dumbbells directly above your head with your palms facing each other. Settle one foot in front of you and the other behind you on the bench. -
Step 2
Lower into a lunge until your front knee is at a 90-degree angle and your back knee is a few inches off the floor. Pause, then lift to return to the starting position.
Muscle Groups
Dumbbell Overhead Bulgarian Split Squat targets Delts, Glutes, Hamstrings, Quads, Shoulders, Total Body as seen below.
Exercise Tips
- Be sure to keep your front knee directly over your foot throughout the exercise.
- Keep your core tight and your back straight throughout the movement.
Overhead Bulgarian Split Squat
Advanced
Barbell Bulgarian Split Squat
Intermediate
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