Bulgarian Jump Squat

Bulgarian Jump Squat


This exercise involves performing a squat while jumping explosively off the ground, with the feet landing in a wider stance than the starting position. It targets the lower body muscles, particularly the quads, glutes, and hamstrings, while also improving explosive power and cardiovascular endurance.

Muscle Group

Equipment Required

Bulgarian Jump Squat Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold a dumbbell in each hand at your sides.
  3. Lower your body into a squat position by bending your knees and pushing your hips back.
  4. As you come up from the squat, jump as high as you can.
  5. While in the air, bring your feet together and then back to shoulder-width apart.
  6. Land softly on the balls of your feet and immediately lower back into a squat position.
  7. Repeat for the desired number of reps.

Bulgarian Jump Squat Form & Visual

Bulgarian Jump Squat

Bulgarian Jump Squat Benefits

  • Increases lower body strength and power
  • Improves balance and stability
  • Targets the quads, glutes, and hamstrings
  • Engages the core muscles for added stability
  • Can be done with just bodyweight or with added weight for increased resistance
  • Provides a cardiovascular workout due to the explosive nature of the exercise
  • Can help improve athletic performance in sports that require jumping and explosive movements

Bulgarian Jump Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Bulgarian Jump Squat Variations & Alternatives

  • Jump Squat with Dumbbells
  • Jump Squat with Barbell
  • Jump Squat with Resistance Bands
  • Single-Leg Jump Squat
  • Box Jump Squat