Overhead Bulgarian Split Squat

  • Skill Level Advanced
  • Type Strength Training
  • Equipment Barbell, Box
  • Body parts Abs, Glutes, Hamstrings, Quads, Shoulders, Spinal Erectors, Total Body, Triceps

The overhead Bulgarian split squat helps build size and strength in the lower and upper body with an emphasis on the shoulders, glutes, hamstrings, and core. This exercise also improves coordination and balance.

Instructions

  1. 507_A
    Grab a barbell with an overhand grip with your hands wider than shoulder-width apart and press it directly over your head with your arms locked out. Place one foot in front of you and the top of the other foot behind you resting on a flat bench or box.
  2. Overhead Bulgarian Split Squat
    Keeping your core tight, slowly lower your body until your front knee is bent to 90-degrees. Make sure your front knee doesn't go in front of your toes. Return to starting position.

Trainer’s Tips

  • Do not allow your front knee to cave inward during the exercise. Keep it lined up over your foot the entire time.
  • Do not allow your upper torso to fall forward during the movement. Be sure to keep your core engaged to prevent injury.
  • Be sure to keep your elbows locked out the entire time.

Advanced variations