Bulgarian Jump Squat
Elevate your cardio and build powerful unilateral leg strength with the Bulgarian Jump Squat.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Bulgarian Jump Squat
Assisted Bulgarian Split Squat
Thighs · Body weight
Bulgarian Split Squat with Chair
Thighs · Gluteus Maximus · Body weight
Dumbbell Assisted Bulgarian Split Squat
Thighs · Dumbbell
Jump Squat
Thighs · Gluteus Maximus · Body weight
Description
This exercise is a combination of a Bulgarian split squat and a jump squat. It is a great cardio exercise that also works the lower body muscles.
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How to do Bulgarian Jump Squat
- 01Setup
Stand facing away from a bench or elevated surface, about 2-3 feet away. Place the top of one foot onto the bench behind you, ensuring your front foot is far enough forward that your knee won't go past your toes when squatting.
- 02Setup
Keep your chest up, shoulders back, and core engaged. Find your balance with most of your weight distributed through the heel and midfoot of your front leg.
- 03
Inhale as you lower your body into a deep lunge position, bending your front knee to about a 90-degree angle, ensuring your back knee hovers just above the floor.
- 04
Exhale powerfully as you explode upwards from your front leg, driving through your heel to jump off the ground, extending your hip and knee fully.
- 05
Absorb the landing softly by bending your front knee and hip, immediately transitioning back into the lunge position to prepare for the next jump.
Tips
- Focus your gaze on a fixed point in front of you to help maintain balance throughout the explosive movement.
- Land softly on the ball of your foot, then immediately roll back to your heel to absorb impact and protect your joints.
- Keep your core tight throughout the exercise to stabilize your torso and prevent excessive leaning or swaying.
- Ensure you are actively pushing through the heel and midfoot of your front foot during the jump to maximize glute and quad activation.
Common mistakes
- Allowing your front knee to collapse inward (valgus collapse) during the squat or landing can strain the knee joint; actively push your knee slightly outward to align it with your second toe.
- Excessive forward lean often indicates a weak core or improper foot placement, so keep your chest upright and core engaged by ensuring your front foot is far enough out.
- Crashing down heavily instead of absorbing the impact can be hard on your joints; focus on a controlled, soft landing that immediately flows into the next repetition.
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Get Ellim — FreeQuestions
Is Bulgarian Jump Squat good for beginners?
Bulgarian Jump Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bulgarian Jump Squat?
You need Body weight to perform Bulgarian Jump Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bulgarian Jump Squat?
Focus your gaze on a fixed point in front of you to help maintain balance throughout the explosive movement. Land softly on the ball of your foot, then immediately roll back to your heel to absorb impact and protect your joints. Keep your core tight throughout the exercise to stabilize your torso and prevent excessive leaning or swaying. Ensure you are actively pushing through the heel and midfoot of your front foot during the jump to maximize glute and quad activation.
What are common mistakes when doing Bulgarian Jump Squat?
Allowing your front knee to collapse inward (valgus collapse) during the squat or landing can strain the knee joint; actively push your knee slightly outward to align it with your second toe. Excessive forward lean often indicates a weak core or improper foot placement, so keep your chest upright and core engaged by ensuring your front foot is far enough out. Crashing down heavily instead of absorbing the impact can be hard on your joints; focus on a controlled, soft landing that immediately flows into the next repetition.
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Free · iPhone only · Available on the App Store