Bulgarian Jump Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Calves, Hamstrings, Gluteus Maximus
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Bulgarian Split Jump
Visualised Target Muscle Groups
Front
Back
How to: Bulgarian Jump Squat
- Stand in a split stance with one foot elevated behind you on a bench or step.
- Lower your body into a squat position while keeping your front knee aligned over your ankle.
- Push through your front heel to explode into a jump.
- Switch your legs mid-air and land softly into the squat position.
Common Mistakes
- Not using full range of motion in the squat.
- Letting knees collapse inward during the jump.
- Losing balance during the landing.
Modifications
- Perform the squat without a jump for a low-impact option.
- Use a bench or platform to assist with balance if necessary.
Tips
- Keep your chest lifted and your back straight throughout the movement.
- Land softly to minimize impact on your knees.
- Use your arms for momentum as you jump.
Bulgarian Jump Squat Alternatives
Tags
plyometrics
aerobic
legs
jumping
bodyweight
strength
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