Dumbbell Overhead Bulgarian Split Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Lower back, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Single Leg
Steps
- 1 Stand facing away from a bench or elevated surface, holding one dumbbell overhead with your arm fully extended.
- 2 Place the top of one foot onto the bench behind you, ensuring your front foot is far enough forward to allow a full range of motion.
- 3 Keep your core engaged and your overhead arm straight as you slowly lower your body by bending your front knee.
- 4 Descend until your front thigh is parallel to the floor and your back knee hovers just above the ground.
- 5 Drive through the heel of your front foot to push yourself back up to the starting position.
- 6 Maintain a straight overhead arm and controlled movement throughout the entire exercise.
