straddlyBulgarian Split Squat Jump
Muscles worked
Main muscles
- Gluteus Maximus
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
Also working
- Adductor Magnus
- Gastrocnemius (Lateral)
- Gastrocnemius (Medial)
- Gluteus Medius
- Soleus
What it is
A Bulgarian split squat with the back foot on a bench, finished with a jump off the front leg. It builds explosive single-leg power and is tough on balance. Land softly and sink straight into the next rep.
One side at a time: log each side, and match the reps of your weaker side.
Technique tips
- Set up as for a Bulgarian split squat
- Drop into the bottom position
- Jump up off the front foot
- Land softly and absorb into the next rep
How to track your progress
Log distance and time. Straddly tracks your pace and your longest effort, and marks new bests automatically.
