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.


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    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.
  2. Dumbbell Overhead Bulgarian Split Squat
    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.

Trainer’s Tips

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