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Bulgarian Jump Squat

Bulgarian Jump Squat

The Bulgarian Jump Squat is a dynamic exercise that targets multiple muscle groups, providing a great workout for your lower body and enhancing your overall strength and explosiveness. It is a variation of the traditional squat that adds an extra challenge and intensity to your routine. This exercise is commonly performed with dumbbells or a barbell, but can also be done using just your body weight. The Bulgarian Jump Squat primarily engages your quadriceps, glutes, hamstrings, and calves, making it an excellent choice for building lower body strength and power. Additionally, it also activates your core muscles, including your abdominals and lower back, as they work to stabilize your body during the movement. By incorporating explosive jumps into the standard squat movement, the Bulgarian Jump Squat helps to develop speed, agility, and muscular endurance. The explosive component of the exercise increases power output, which can benefit athletes involved in activities that require quick bursts of strength, such as sprinting or jumping. Remember, it's essential to maintain proper form throughout the exercise to achieve maximum effectiveness while minimizing the risk of injury. Consulting with a fitness professional and gradually increasing the intensity and difficulty of the exercise is always recommended to ensure safe and optimal results. So, give the Bulgarian Jump Squat a try and experience the benefits of this challenging and rewarding lower body exercise!


  • Start by standing with your feet shoulder-width apart, facing away from a bench or elevated surface.
  • Extend one leg backward and place the top of your foot on the bench, ensuring that your knee is slightly bent.
  • Lower your body by flexing your hips and knees, as though you are sitting back into a squat.
  • Keep your chest up and your back straight as you descend.
  • As you reach the bottom of the squat position, explode upward by driving through the heel of your front foot.
  • Jump off the ground and switch the position of your legs mid-air, landing with the opposite leg forward.
  • Immediately descend into the next squat, repeating the movement for the desired number of repetitions.
  • Throughout the exercise, engage your core, maintain proper form, and avoid letting your knee cave inward or extend past your toes.

Tips & Tricks

  • Engage your core throughout the exercise for stability and balance.
  • Incorporate a controlled descent into the squat position to fully engage your leg muscles.
  • Maintain an upright posture throughout the exercise to target your quadriceps and glutes effectively.
  • Use a comfortable surface, such as a mat or a soft fitness pad, for landing to reduce impact on your joints.
  • Gradually increase the height of the surface as your strength and balance improve.
  • Focus on proper form and technique rather than speed to maximize the benefits and minimize the risk of injury.
  • Progressively increase the number of repetitions and sets as you build strength and endurance.
  • Combine Bulgarian jump squats with other lower body exercises for a comprehensive leg workout.
  • Try adding resistance by using dumbbells or a barbell to further challenge your muscles.
  • Remember to warm up before starting the exercise and cool down afterward to prevent muscle soreness and aid in recovery.


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