Barbell Bulgarian Split Jump
10 reps
Rear foot on the bench, sink into a lunge, then jump off the front leg.
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QUADS
Barbell Bulgarian Split Jump
This advanced move loads a Bulgarian split squat with a barbell and adds an explosive jump out of the bottom. Elevating the back foot forces the front leg to carry the load alone while building strength, single-leg power and balance. It's a serious plyometric builder for sprinting and jumping athletes.
How to do it
- 1
Position a barbell across your upper back as you would for a squat.
- 2
Stand a stride in front of a bench with a slight knee bend.
- 3
Reach one foot back and rest the top of it on the bench, knee softly bent.
- 4
Keep your chest up, core tight and back flat.
- 5
Bend the front knee to lower yourself toward the floor.
- 6
Explode up off the front leg into a jump, land softly on the ball of your foot, and switch sides after your reps.