Bulgarian Split Jump

An advanced plyometric variation of the bulgarian split squat where the athlete explosively jumps, alternating leg positions mid-air before landing in a lunge position.

Instructions

1. Start with one foot elevated on a bench behind you and the other foot forward, in a split squat position.
2. Lower your body by bending your front knee until it reaches approximately 90 degrees of flexion.
3. Explosively jump upward, extending through your front leg and driving your knee up for height.
4. While airborne, switch your leg positions by bringing your rear leg forward and driving your front leg back.
5. Land in a split squat position on the opposite side with your previously rear leg now forward.
6. Absorb the impact by bending your front knee, then immediately explode upward for the next rep.
7. Continue alternating leg positions explosively for the target number of total reps.

Tips

• This exercise demands significant explosive power, balance, and coordination; start with regular bulgarian split squats first.
• Land with control on the elevated bench; rushing the landing increases injury risk.
• Drive explosively upward and maximize height to allow adequate time for leg switching mid-air.
• Maintain an upright torso throughout; avoid excessive forward lean during takeoff.
• Adequate recovery between reps is essential due to the high nervous system demand.
• Progress by increasing the number of consecutive reps before rest as you build power and confidence.