This article will first cover some basic information about Bulgarian Split Squat Jumps.

We will then go over how to perform this exercise with written, image and video demonstrations. And the different muscles that this activity uses.

The Bulgarian split squat jump is rated as an advanced exercise.

It requires you to have strong leg strength, excellent balance, and coordination.

Before attempting to perform this exercise, you should have a solid grasp of the traditional Split Squat Jump.

The traditional method requires much of the same balance and coordination. Practice the classic version until you feel comfortable with the movement pattern.

The balance you gain from the Split Squat Jump will carry over to helping you have better balance for the single leg version.

It can take anywhere from a few weeks to several months to master the two foot(traditional) version.

Minimal equipment is required making it a good exercise that you can do at home.

The Bulgarian version has you make the movement with a single leg on the ground. Your other leg will have its foot resting on a stool or bench.

Unilateral(single) leg training is shown to be extremely beneficial to many athletes and is useful for metabolic conditioning.

Many people are also able to increase their vertical jump with the help of mixing in some single leg training to their routine.

When first starting you should not use any weight and just focus on perfecting your form. As you progress most people find holding dumbbells or kettlebells at their sides is more comfortable than trying to balance a barbell on the back while jumping.

The other issue many people have with using a barbell is the weight lifting off their back when they perform the jump. Trying to bail with the weight when you are in trouble can also be a problem.

Remember we will have one of our feet behind us resting on a bench. So if you need to bail and drop the weight, you can cause significant damage to your leg, especially if your other foot is off the ground when you need to bail.

So for these reasons, I suggest you do not perform this lift while trying to balance a barbell on your back.

How To Perform Bulgarian Split Squat Jump


When you execute this exercise ensure to keep the knee of your front leg behind the front of your toes. If your knee does go past the toes, it usually means that you are standing too close to the bench.

Video Example

Image Example

Bulgarian Split Squat Jumps How To

Written Description

  • Stand approximately one to two feet from a bench or chair. Place the top of one of your feet on the top of the surface. (The height of the bench/seat only needs to be six inches to one foot for you to receive the benefit of this exercise).
  • Your head should be looking straight ahead. Keep your abdominals tight breath in as you bend your front knee to lower your body down as far you can. Keep your shoulders back and chest out.
  • You are now in the starting position.
  • Forcefully drive from the heel pushing your body up. Create enough momentum that you perform a small jump.
  • Quickly lift your foot. Once your foot leaves the ground immediately place it into the receiving position.
  • When you return to the ground, you need to immediately begin bending at the knee returning to the bottom position. When you are at the bottom pause for one to two seconds.
  • Repeat for the desired number or repetitions and then switch legs and repeat.

Bulgarian Split Squat Jump Muscles Worked

  • Primary Muscles

  • Quadriceps
  • Glutes
  • Secondary Muscles

  • Calves
  • Soleus
  • Adductor Magnus
  • Stabilizing Muscles

  • Hamstring
  • Gastrocnemius

You may also like

The Bulgarian Deadlift Exercise
All About Split Lunges
All About The Kettlebell Renegade Row Exercise

Looking to gain more strength or lose some weight? We offer free fitness tools to help you reach your fitness goals. Register for free while we are in beta and get free lifetime access to our fitness tools that include an easy to use Calorie Counter, High-Intensity Interval Timer, Multiple Fitness Calculators and our Exercise Logger.