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