Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
ADVANCED
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.
Demonstration Video
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Target Muscles
Instructions
- Grasp the barbell with an overhand grip with your arms wider than shoulder-width apart and press it directly over your head with your hands clasped. Place one foot in front of you and the top of the other leg behind you, resting on a flat bench or box.
- Keeping your core tight, slowly lower your body until your front knee is bent at a 90-degree angle. Make sure your front knee is not in front of your toes. Return to starting position.
Tips
- Don't let your front knee drop during the exercise. Always keep it in line with your leg.
- Don't let your upper body fall forward as you move. Be sure to keep your core tight to avoid injury.
- Make sure you keep your elbows closed at all times.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
Swiss Ball Plank Leg Lift
Swiss Ball Plank Leg Lift targets your core and upper body, emphasizing the triceps, chest, and shoulders. The leg lift component of the movement improves stability throughout the glutes and hamstrings.
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