Single Arm Dumbbell Overhead Contralateral Bulgarian Split Squat

Instructions for proper form

1. Stand a few feet in front of a bench with a dumbbell in one hand. 2. Place the back foot on the bench to elevate it. 3. Keep the dumbbell raised overhead, with your arm straight and shoulder engaged. 4. Engage your core and keep your torso upright. 5. Lower your body by bending your front knee, keeping it in line with your toes. 6. Go down until your thigh is parallel to the ground. 7. Push through your front heel to return to the starting position. 8. Maintain control throughout the movement and avoid arching your back.

Common mistakes to avoid

1. Letting the knee extend beyond the toes. 2. Arching the back while lowering. 3. Lifting the dumbbell improperly or losing balance. 4. Not keeping the elevated back foot secured on the bench. 5. Allowing the supporting knee to cave inward.

Benefits

Specific benefits of the exercise

1. Increases quadriceps strength. 2. Improves balance and coordination. 3. Enhances core stability. 4. Promotes functional fitness for everyday activities.

Expected results and timeframe

With consistent training (2-3 times per week), expect to see increased strength and muscle definition in the quadriceps within 4-6 weeks..

Who this exercise is best for

This exercise is best for experienced athletes or individuals looking to intensify their lower body workout and improve unilateral strength.

Scientific studies supporting its effectiveness

Studies indicate that single-leg training enhances strength and stability in sports and daily activities, especially for those engaged in bodybuilding and functional movement training (Journal of Strength and Conditioning Research).

Variations

Beginner modifications

1. Perform the split squat without weights to master balance. 2. Use a lower surface for the back foot instead of a bench. 3. Keep the dumbbell by your side rather than overhead.

Advanced progressions

1. Increase the weight of the dumbbell. 2. Add a pause at the bottom of the squat. 3. Perform the exercise with a slower tempo or incorporate a pulse at the bottom.

Integrations

Complementary exercises

1. Lunges. 2. Bulgarian split squat without overhead dumbbell. 3. Plank variations for core strength.

Super set recommendations

Pair this exercise with push-ups or rows to target upper body while allowing the lower body to recover.

Sample workout routines

Perform this exercise towards the end of a leg workout: 1. Back Squats 4×8, 2. Romanian Deadlifts 3×10, 3. Single Arm Dumbbell Overhead Contralateral Bulgarian Split Squat 3×8-12 each leg.

Exercise combinations

Combine with other leg exercises such as step-ups or lateral lunges for a comprehensive leg workout.

Best time to do this exercise in your workout

The best time to do this exercise is towards the end of a leg day workout after you have warmed up and performed compound lifts.