How to do a Bulgarian Split Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bulgarian Split Jumps
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Workouts with Bulgarian Split Jumps
Target muscles worked
Instructions for Proper Form
Bulgarian Split Jumps are a dynamic and explosive variation of the Bulgarian Split Squat. This compound exercise primarily targets the quadriceps, but also recruits the hamstrings and glutes. By incorporating a jump, you add an element of plyometrics to the movement, enhancing power and explosiveness. This is a challenging exercise that is excellent for developing lower body strength and coordination.
- Stand in front of the long side of a bench with a slight bend in your knees.
- Balance on one foot, and reach your opposite foot behind you toward the bench.
- Place the top of your foot on the bench with your knee bent behind you.
- Keep your core engaged, back straight, and chest up.
- Bend your front knee, and lower yourself slightly towards the floor into the starting position.
- From this position, engage your quads and calves to explosively extend your knee and ankle, and propel yourself off the ground.
- As you extend your leg, pump your arms in a mock running motion with your arm opposite your leg on the floor in front.
- 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.
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Alternative Exercises to Bulgarian Split Jumps
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 215 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.
2. Bulgarian Split Squat
91.2 mSCORESWAPPED 114 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.
3. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 103 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. Dumbbell Bulgarian Split Jumps
33.3 mSCORESWAPPED 34 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.
5. Leg Extension
99.4 mSCORESWAPPED 27 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.
- Beginner
- Quads
- Leg Extension Machine
6. Alternating Lunge Jumps
60 mSCORESWAPPED 16 TIMESAlternating Lunge Jumps are a plyometric variation of standard lunges. This compound exercise primarily targets the quads, glutes, and hamstrings. By jumping and switching legs mid-air, you add an explosive element that enhances power and cardiovascular endurance. This version increases the difficulty and challenges your balance and coordination more than a traditional lunge.
- Intermediate
- Quads
7. Leg Press
99.7 mSCORESWAPPED 15 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.
- Beginner
- Quads
- Leg Press
8. Dumbbell Lunge
97.6 mSCORESWAPPED 14 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. Bulgarian Split Jumps
25.1 mSCORESWAPPED 14 TIMESBulgarian Split Jumps are a dynamic and explosive variation of the Bulgarian Split Squat. This compound exercise primarily targets the quadriceps, but also recruits the hamstrings and glutes. By incorporating a jump, you add an element of plyometrics to the movement, enhancing power and explosiveness. This is a challenging exercise that is excellent for developing lower body strength and coordination.
- Intermediate
- Quads
- Box
10. Dumbbell Squat
94.1 mSCORESWAPPED 13 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.