Bulgarian Jump Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Thighs

80%

Glutes

20%

Equipment

Bench

Setup / Starting Position

Stand facing away from a bench or elevated surface with one foot resting on the bench behind you.
Place your hands on your hips or hold onto a stable surface for balance.

Exercise Position

Lower your body down into a lunge position, bending both knees to about 90 degrees.
Keep your front knee aligned with your ankle.

Form & Performance

Push explosively off your front foot, driving through the heel to jump up into the air.
Switch legs mid-air, bringing your back foot forward and your front foot back to land in a lunge position.