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.
ADVANCED
Wide-Grip Overhead Barbell Split Squat
Wide-Grip Overhead Barbell Split Squat increases overall body strength by targeting your shoulders, core, and lower body muscles.
Demonstration Video
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Target Muscles
Instructions
- Grab a barbell with a shoulder-width overhand grip and press it directly over your head with your arms extended. Step forward in a checkered pattern with your feet two to three feet apart.
- Slowly lower your body until your front knee is bent at a 90-degree angle. Pause, then push up and return to the starting position.
Tips
- Try not to bend your front knee past your toes. Instead, try to keep your knee and foot in line at all times.
- Don't let your upper body fall forward as you move. Try to keep your core tight to avoid injury.
- Be sure to keep your elbows locked throughout the movement.
Alternative Exercises
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.
Barbell Split Squat
Barbell Split Squat is a popular unilateral lower body movement used by strength, power, and fitness athletes to increase muscle mass, strength, and injury resilience. However, it increases the strength in the muscles of the legs, including the quads, hams...
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