Overhead Bulgarian Split Squat
Muscle Groups: Quads, Glutes
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 Overhead Bulgarian Split Squat with proper form and technique.
- 1
Stand with your back to a bench, holding a weight overhead with both hands.
- 2
Place one foot behind you on the bench, keeping your front foot flat and stable.
- 3
Lower your body into a squat, bending your front knee until your thigh is parallel to the ground.
- 4
Push through your front heel to return to standing, maintaining your overhead weight position.
Tips for Success
These tips will help you perform Overhead Bulgarian Split Squat safely and effectively while maintaining proper form.
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Keep your core tight to protect your back during the movement.
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Avoid letting your front knee extend past your toes to prevent strain.
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Ensure the weight is evenly distributed over your front foot throughout the exercise.
Secondary Muscles
While 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 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 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.
