Dumbbell Overhead Bulgarian Split Squat
Muscle Groups: Quads, Glutes
Dumbbell Overhead Bulgarian Split Squat focuses on Quads, Glutes, with Hamstrings, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Overhead Bulgarian Split Squat with proper form and technique.
- 1
Stand facing away from a bench, holding a dumbbell in both hands and resting it on your shoulder.
- 2
Place one foot behind you on the bench, keeping your other foot flat on the ground.
- 3
Lower your body by bending your front knee, keeping your chest up and core tight until your thigh is parallel to the ground.
- 4
Push through your front heel to return to the starting position, repeating for desired reps before switching legs.
Tips for Success
These tips will help you perform Dumbbell Overhead Bulgarian Split Squat safely and effectively while maintaining proper form.
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Keep your knee aligned with your toes to avoid strain on your joints.
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Engage your core to maintain balance and prevent leaning forward.
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Avoid letting your back leg touch the ground during the squat to keep tension on the working leg.
Secondary Muscles
While Dumbbell Overhead Bulgarian Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Overhead Bulgarian Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Overhead Bulgarian Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
