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- A Bulgarian split squat jump is an explosive single-leg exercise that combines strength, power and balance.
- This exercise primarily targets the quadriceps, glutes, hamstrings and calves, while also challenging core stability and lower limb control.
- It is commonly prescribed to improve lower body power, athletic performance, jumping ability and single-leg coordination, particularly for running.
- Stand about one stride length in front of a bench or elevated surface.
- Place the top of your back foot on the bench behind you.
- Position your front foot far enough forward so your knee stays aligned over your ankle (shin stays straight) during the movement.
- Stand tall with your chest lifted and core engaged.
- Bend through your front hip and knee to lower into a split squat position.
- Push explosively through your front foot to jump upward.
- Allow the back foot to move naturally while maintaining balance and control.
- Land softly on your front foot and absorb the impact by bending through your hip and knee.
- Return to the split squat position and repeat with controlled rhythm.
- Complete repetitions as prescribed by your physiotherapist.
