Bulgarian Jump Squat
Description
The Bulgarian jump squat is an advanced plyometric exercise where you perform a Bulgarian split squat (rear foot elevated) and explosively jump from the bottom position, landing back in the split squat to repeat. It builds elite single-leg power and is one of the most demanding bodyweight plyometrics.
Muscle Group
Equipment Required
Bulgarian Jump Squat Instructions
- Stand a few feet in front of a bench with your back to it. Place the top of your right foot on the bench behind you.
- Step your left foot forward into a Bulgarian split squat stance.
- Lower your right knee toward the floor by bending your left knee.
- From the bottom position, explode upward by driving through your left foot.
- Jump as high as you can. Your right foot stays on the bench throughout.
- Land softly back in the Bulgarian split squat position with bent knees.
- Immediately drop into the next rep.
- Complete all reps on one side, then switch.
Bulgarian Jump Squat Form & Visual
Bulgarian Jump Squat Benefits
- Builds elite single-leg explosive power
- Develops the quads, glutes, and calves unilaterally
- Trains balance under explosive demand
- Carries over to sprinting and jumping
- Brutal cardiovascular conditioning
- No equipment needed beyond a bench
Bulgarian Jump Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Core (stabilizer)
- Hip flexors (rear leg, stretched)
Bulgarian Jump Squat Variations & Alternatives
- Dumbbell Bulgarian Split Squat
- Bulgarian Split Squat
- Jump Squat
- Jump Lunge
- Weighted Bulgarian Jump Squat
