Overhead Dumbbell Split Squat

The overhead dumbbell split squat helps increase strength and stability in the shoulder, core, and lower body. It’s a functional, full body exercise that will help in all areas of physical performance.


  1. 1126_A
    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. Overhead Dumbbell Split Squat
    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.

Trainer’s Tips

  • Don't let the dumbbells sway in front of or behind your head.
  • As you lunge down, keep your chest upright and don't allow your upper back to round.
  • Keep in the weight in your heels and don't rise onto your toes during the lunge.