Dumbbell Overhead Bulgarian Split Squat

The dumbbell overhead Bulgarian split squat is a hybrid exercise that strengthens the shoulders and legs. The movement also improves core strength, stability, and balance.

Step by step instructions

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Exercise Steps 1


Standing tall with your feet shoulder-width apart, hold a pair of dumbbells straight overhead with your palms facing each other. Place one foot in front of you and the other behind you on a bench.

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Exercise Steps 2


Lower into a lunge until your front knee forms a 90-degree angle and your back knee is a few inches above the floor. Pause, then raise to return to the starting position.

Mistakes and Tips

  1. Keep your front knee directly over your foot throughout the exercise.
  2. Keep your core tight and your back flat throughout the movement.

Advanced Variations