Jumping bulgarian split squat

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Technique

1. Stand a short distance away from an elevated surface and face the other way.
2. Place one foot on that surface and place most of your weight on the front foot; this is the starting position.
3. Squat down on the front leg until the back knee almost touches the ground, or your flexibility prevents you from going lower.
4. Extend your front leg explosively, in order to jump off the ground.
5. The back foot can stay on the support or also come off the support when you jump.

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Muscles

Strength

Primary

• Glutes
• Hamstrings
• Quadriceps

Secondary

• Hip adductors
• Pelvis
• Legs

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Equipment

Plyo Box

Chair

Bench

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Appears in

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Regressions

Bulgarian split squat

Novice

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