Bulgarian Jump Squat

Description

How to Do Bulgarian Jump Squat

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.