Bulgarian Jump Squats
Advanced
Lower Body
Vertical
Description
Rear-foot-elevated split squat with an explosive jump. Builds single-leg strength, power, and landing control simultaneously through a deep range of motion.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Hamstrings
Hip Flexors
Equipment
Bench
Coaching Cues
- Rear foot elevated on bench. Lower into deep lunge, front thigh parallel. Explode upward, leaving ground. Land softly in same position. Front knee tracks over toe. Keep torso upright throughout.
Contraindications
Requires good hip mobility and single-leg strength. Master static Bulgarian split squats first.