Overhead Dumbbell Split Squat
Muscle Groups: Quads, Glutes
Overhead Dumbbell 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 Dumbbell Split Squat with proper form and technique.
- 1
Stand with your feet in a staggered stance with one foot in front of the other. Hold a dumbbell in each hand above your head.
- 2
Bend both knees to 90-degrees as you descend toward the floor. Bring your rear knee close to the floor. Brace your abs, keep your arms overhead, and maintain your balance. Do not lean excessively forward. Return to the standing position.
Tips for Success
These tips will help you perform Overhead Dumbbell Split Squat safely and effectively while maintaining proper form.
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Don't let the dumbbells sway in front of or behind your head.
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As you lunge down, keep your chest upright and don't allow your upper back to round.
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Keep the weight in your heels and don't rise onto your toes during the lunge.
Secondary Muscles
While Overhead Dumbbell 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 Dumbbell 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 Dumbbell 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.
