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Quadriceps · Advanced

Body Weight Bulgarian Split Jumps

Advanced rear-foot-elevated unilateral jump for lower-body power and single-leg landing control.

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Body Weight Bulgarian Split Jumps demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 5 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Place your rear foot on a stable bench and set the front foot far enough forward for a balanced split stance.
  2. 02Lower into a rear-foot-elevated split squat with your front knee aligned over your toes.
  3. 03Drive explosively through the front foot to jump vertically while the rear foot remains supported.
  4. 04Land softly on the same front foot and bend the knee and hip to absorb the landing.
  5. 05Continue into the next repetition under control, then complete the set before changing legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBulgarian Split SquatRelated variationDumbbell Deficit Bulgarian Split SquatRelated variationDumbbell Goblet Bulgarian Split SquatRelated variationDumbbell Rear Foot Elevated Split SquatRelated variationDumbbell Single Arm Bulgarian Split Squat With Hand SupportRelated variationSmith Machine Bulgarian Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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