How to do a Barbell Bulgarian Split Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Flat Bench
Workouts with Barbell Bulgarian Split Jump
Target muscles worked
Instructions for Proper Form
Merges the Bulgarian split squat with an explosive plyometric jump, targeting leg strength and power while improving unilateral balance and coordination. This advanced exercise variation not only increases lower body muscle endurance and strength but also develops explosive power, which is essential for athletes involved in sprinting, jumping, and dynamic sports.
- Position a barbell on your back as you would for a back squat.
- Stand in front of a bench’s long side with a slight bend in your knees.
- Balance on one foot as you reach your other foot behind you, toward the bench.
- Place the top of that foot on the bench, bending your knee slightly.
- Keep your core engaged, back straight, and chest up.
- Bend the knee of your forward leg slightly, lowering yourself towards the floor and into starting position.
- Engage your quads and calves to explosively extend your knee and ankle, propelling yourself off the ground.
- Land on the ball of your foot, and bend your knee to control your descent back into the starting position.
- After completing all your reps on one side, switch legs and repeat.
Weight & 1 Rep Max Calculator
Average Barbell Bulgarian Split Jump standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps45lbs55lbs
- advanced8reps55lbs70lbs
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Alternatives & Variations to Barbell Bulgarian Split Jump
1. Bulgarian Split Squat
91.2 mSCORESWAPPED 410 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
2. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 116 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
3. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 50 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
4. Leg Extension
99.4 mSCORESWAPPED 26 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
5. Back Squat
99.3 mSCORESWAPPED 26 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Barbell Lunge
95.7 mSCORESWAPPED 24 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
7. Dumbbell Bulgarian Split Jumps
33.3 mSCORESWAPPED 24 TIMESDumbbell Bulgarian Split Jumps are a more explosive variation on the Bulgarian Split Squat. This compound exercise primarily targets your quads. By adding a jump to the movement, you increase the intensity and power requirements, which can help develop explosive leg strength. Holding dumbbells in each hand adds additional resistance, making the exercise more challenging.
8. Dumbbell Lunge
97.6 mSCORESWAPPED 18 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
9. Leg Press
99.7 mSCORESWAPPED 17 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
10. Air Squats
92.1 mSCORESWAPPED 16 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.