Primary musclesHip، Leg
EquipmentFull Gym، NO EQUIPMENT
LevelPlyometrics
Suggested3 × 8–12
Overview
Bulgarian Split Squat Jump is a more advanced variation of the Bulgarian Split Squat. It blends strength work with plyometric action, so it can be a strong addition to your training plan.
How to do it
- 1
Position yourself in front of a bench or step with your feet about shoulder-width apart.
- 2
Set your left foot on the bench or step behind you, and keep your right foot planted flat on the floor.
- 3
Descend by bending your right knee and hip while your left foot stays raised behind you.
- 4
Drive explosively off your right foot, lowering into a crouch until your leg reaches a 90-degree angle.
- 5
Return to the 90-degree position, then keep repeating the jump for the prescribed number of reps.
Muscles worked
Target
Quadriceps
Synergists
Gluteus Maximus، Adductor Magnus، Soleus
Dynamic stabilizers
Hamstrings، Gastrocnemius
Stabilizers
Gluteus Medius، Gluteus Minimus
