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Overhead Bulgarian Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Overhead Bulgarian Split Squat targets Abs, Glutes, Hamstrings, Quads, Shoulders, Spinal Erectors, Total Body, Triceps as seen below.
Exercise 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.
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