Movement overview

The Bulgarian Jump Squat is a dynamic lower-body exercise that combines elements of the Bulgarian split squat with a plyometric jump. It targets the quadriceps, hamstrings, glutes, and calves, while also enhancing balance, coordination, and explosive power.

Step-by-step cues

1. Begin by standing a few feet in front of a bench or elevated surface. Extend one leg back and place the top of your foot on the bench.
2. Lower your hips into a squat position by bending your front knee, ensuring it aligns over your ankle. Your back knee should drop towards the ground.
3. Explode upwards by pushing through your front heel, jumping as high as possible while keeping your back foot on the bench.
4. Land softly on your front foot, immediately lowering back into the squat position to prepare for the next repetition.
5. Complete the desired number of repetitions on one leg before switching to the other.

Technical tips

• Maintain a straight torso throughout the movement to ensure proper form and balance.
• Focus on driving through your front heel to maximize power and engagement of the glutes and quads.
• Keep your core engaged to stabilize your body during the jump and landing phases.
• Start with a lower bench height if you are new to this exercise to build confidence and technique.
• Perform the exercise in a controlled manner, emphasizing quality of movement over speed.