Dumbbell Bulgarian Split Jumps
10 reps
Drop into a rear-foot-elevated squat, then explode up off the front leg and land soft.
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QUADS
Dumbbell Bulgarian Split Jumps
An explosive, weighted progression of the Bulgarian split squat with the rear foot on a bench. Adding a jump ramps up the power and intensity, training the quads to produce force fast, while the dumbbells load each rep. A demanding single-leg drill best suited to advanced trainees.
How to do it
- 1
Hold a dumbbell in each hand at your sides, palms facing in.
- 2
Stand in front of a bench and rest the top of one foot on it behind you, knee soft.
- 3
Keep your core braced, back straight, and chest up.
- 4
Bend your front knee to lower toward the floor into the bottom of a split squat.
- 5
Explosively extend your front knee and ankle to jump off the ground.
- 6
Land on the ball of your front foot, bend the knee to absorb it, and repeat. Switch legs after finishing the set.