Overhead Bulgarian Split Squat
Overhead Bulgarian Split Squat is good for both the upper body and lower body that specifically strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves.
ADVANCED
Dumbbell Overhead Bulgarian Split Squat
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.
Demonstration Video
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Target Muscles
Instructions
- 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.
- 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.
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.
Alternative Exercises
Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat is a single-leg exercise that strengthens the muscle of your leg, including hamstrings, glutes, quads, and calves. This exercise also engages the core and improves balance and stability.
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