Bulgarian jump squat

Muscles worked: Quads, Glutes
QuadsGlutes
🔧 no equipment 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand facing a bench. Place one foot on the bench, extend your leg. Lower into a squat, bending your front knee over your ankle. Explosively jump upwards, pushing through your front heel, keeping your back foot on the bench. Land softly, immediately returning to the squat for the next rep. Alternate legs.

Tips

Maintain a straight torso. Drive through your front heel for power. Engage your core for stability. Start with a lower bench if needed. Prioritize controlled movement.

Similar exercises

Bulgarian squat Quads, Glutes · 🔧 no equipment 4/10 Smith machine bulgarian squat Quads · 🔧 smith machine 4/10 Jump squat Quads, Glutes, Calves · 🔧 no equipment 3/10 Barbell bulgarian split squat Quads · 🔧 Barbell 6/10 Dumbbell bulgarian split squat Quads · 🔧 Dumbbell 5/10 Kettlebell bulgarian split squat Glutes · 🔧 Kettlebell, Flat Bench 5/10 Resistance band bulgarian split squat Glutes · 🔧 Resistance band 4/10 Dumbbell jump squat Glutes, Hamstrings · 🔧 Dumbbells 3/10
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