Bulgarian Split Jumps
10 reps
With your back foot on a bench, jump explosively off the front leg.
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QUADS
Bulgarian Split Jumps
Bulgarian split jumps are an explosive version of the Bulgarian split squat, with your rear foot elevated on a bench. Jumping off the front leg loads the quads hard while the raised back foot adds a balance challenge. It's a demanding move for building single-leg power, strength, and coordination.
How to do it
- 1
Stand in front of a bench with a slight bend in your knees.
- 2
Balance on one foot and rest the top of your other foot on the bench behind you.
- 3
Keep your core tight, back straight, and chest up.
- 4
Bend your front knee to lower slightly into the starting position.
- 5
Drive explosively through your front foot to spring off the ground, pumping your arms like you're running.
- 6
Land on the ball of your front foot, bend the knee to control the descent, and repeat. Switch legs after your reps.