Bulgarian Jump Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, facing away from it.
2. Reach one foot back and place the top of your foot (laces down) firmly on the bench.
3. Position your front foot so that when you lunge down, your front shin remains nearly vertical.
4. Engage your core and keep your hands at your chest or by your sides for balance.

How to do it

1. Inhale and lower your hips by bending the front knee until your front thigh is parallel to the floor.
2. Explosively drive through the mid-foot of your front leg to jump vertically, fully extending your hip, knee, and ankle.
3. Exhale sharply during the jump and use your arms to drive upward for momentum.
4. Land softly on the ball of your front foot, immediately absorbing the impact by transitioning into the next descent.

Form checklist

• Keep your front knee tracked over your second toe, avoiding inward collapse.
• Maintain a proud chest and neutral spine throughout the jump and landing.
• Ensure the back leg is used only for balance; do not push off the bench.
• Land with a 'soft' knee to safely dissipate the force of the jump.

Pro tips

• Focus on 'triple extension'—the simultaneous straightening of the hip, knee, and ankle—to maximize power output.
• Minimize 'ground contact time' by beginning the next rep as soon as your front foot touches the floor.
• Keep your gaze fixed on a point 5-10 feet in front of you to stabilize your vestibular system and improve balance.

Make it harder

• Hold light dumbbells at your sides to increase the eccentric load and jumping resistance.
• Incorporate a 'knee drive' by pulling the rear leg forward and upward toward the chest during the jump phase.

Frequently asked

What muscles does the bulgarian jump squat work?

The bulgarian jump squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bulgarian jump squat?

The bulgarian jump squat requires no equipment — just your body weight.

Is the bulgarian jump squat good for beginners?

The bulgarian jump squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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