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
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary