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.
INTERMEDIATE
Overhead Dumbbell Split Squat
Overhead Dumbbell Split Squat strengthens your core, shoulders, and lower body. Using dumbbells improves balance due to the instability of the weights and places less strain on the shoulder joint.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet staggered, placing one foot in front of the other. Hold a dumbbell in each hand above your head.
- Bend both knees at a 90-degree angle as you descend towards the floor. Pull your back knee towards the floor. Tighten your abs, keep your arms above your head, and maintain your balance. Don't lean too far forward. Return to the standing position.
Tips
- Don't let the dumbbells swing in front of or behind your head.
- When making the lunge, keep your chest straight and don't let your upper back rotate.
- Be sure to keep your weight on your heels, and don't stand on your toes as you move forward.
Alternative Exercises
Bodyweight Bulgarian Split Squats
A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.
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