How to do a Dumbbell Bulgarian Split Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Flat Bench
Workouts with Dumbbell Bulgarian Split Jumps
Target muscles worked
Instructions for Proper Form
Dumbbell 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.
- Grasp a dumbbell in each hand, and hold them at your sides with your palms facing in.
- 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 Dumbbell Bulgarian Split Jumps 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.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps30lbs40lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Dumbbell Bulgarian Split Jumps
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 3,163 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. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 415 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
3. Bulgarian Split Squat
91.2 mSCORESWAPPED 200 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.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 107 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.
5. Dumbbell Bulgarian Split Jumps
33.3 mSCORESWAPPED 105 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.
6. Dumbbell Squat
94.1 mSCORESWAPPED 61 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.
7. Leg Extension
99.4 mSCORESWAPPED 60 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.
8. Leg Press
99.7 mSCORESWAPPED 49 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.
9. Dumbbell Step Up
84.4 mSCORESWAPPED 41 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
10. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 41 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.