Bulgarian Split Squat Jumps are an exercise that not only will help you build explosive power in the lower body but also improves your stability and strength through the full range of motion. This workout will help you gain the strength and endurance required to perform tasks like sprinting, jumping, and many other activities we do daily, but differently than most workouts. Here’s how it works!
Bulking up with Bulgarian split squat jumps
If you’re looking for a move that will help you build explosive power in the lower body, look no further than the Bulgarian split squat jump. This challenging exercise not only helps with bulking up but also improves your stability.
Lower Body Muscles
The jumping Bulgarian split squat is an excellent exercise for targeting the lower body muscles. By performing this exercise, you will be able to build explosive power in the quads, hamstrings, and glutes. This exercise will also help improve your stability.
For an added challenge, perform jumping Bulgarian split squats off of a bench or box which will target the hips as well. If you don’t have access to either of these surfaces, try jumping Bulgarian split squats onto an object such as a small chair.
Begin by standing with one foot on the ground and the other extended behind you on top of a chair. Bend your front knee until it almost touches the ground, then jumps up explosively as high as possible. When landing, bend both knees quickly to absorb the impact before exploding upwards again with each subsequent rep. Perform three sets of 10 reps on each leg (20 total).
Strengthening the core with Bulgarian Split Squat Jumps
The Bulgarian split squat jump is a great exercise for strengthening the core. By targeting the quads, glutes, and hamstrings, this move also improves stability. Plus, the added jump will help you build explosive power in the lower body. To do this move, start in a split squat position with your left leg forward and your right leg back. From here, jump up explosively and switch legs in mid-air, landing in a split squat position with your right leg forward and your left leg back.
Increase athletic performance with Bulgarian Split Squat Jumps
Are you looking for a workout that will help you build explosive power in the lower body while also improving your stability? If so, look no further than Bulgarian Split Squat Jumps. This full-body workout is sure to help you see an increase in athletic performance. Plus, it’s a great way to get your heart rate up and burn some calories. Below we’ll discuss how to do these amazing exercises.
Start by standing with feet hip-width apart.
Place one foot on a bench or chair behind you and place the other foot back as if doing a normal lunge but don’t bend at the knee too much just step back enough to not have any weight on the front leg.
Now keeping the upper body upright push off the back leg, landing softly on the toes of the front foot.
Return to start position and repeat 10x on each side. To make this exercise more challenging simply try using a higher bench/chair.
For even more difficulty you can hold dumbbells by the sides.
Once again, make sure to keep your back straight throughout the exercise and land softly on the toes of the front foot when jumping.
To avoid injury make sure weights are light! Make sure to always engage core muscles during exercises.
And finally, take care of your joints by warming up before exercising and cooling down afterward. By completing this workout twice a week you should be able to improve strength, endurance, and explosiveness in no time.
Bulgarian Split Squat Jumps as an injury prevention exercise
If you’re looking for an injury prevention exercise that will also help you build explosive power in the lower body, look no further than Bulgarian split squat jumps. This full-body workout not only helps improve your stability but can also prevent common injuries such as ACL tears and hamstring strains.
Plus, it’s a great way to build overall strength and power. So if you’re looking for a workout that will help you stay injury-free and build explosive power, give Bulgarian split squat jumps a try. The movement is easy to learn and is a great addition to any workout routine.
How many reps should I do?
Start with 10 reps on each leg. If that’s too easy, increase the number of reps. If it’s too difficult, decrease the number. Remember to keep good form throughout the exercise. Keep your core engaged and your back straight. To make the exercise more challenging, hold a weight in each hand. As you start to get stronger, try holding heavier weights or performing Bulgarian Split Squats with Dumbbells. You can also perform this workout as part of a circuit by following up with Push Ups or another similar bodyweight exercise.
For an added challenge, add in a few sets of Airborne Lunges or Inchworms after your set of Bulgarian Split Squats. The Airborne Lunge is one of the best ways to build explosive power in the lower body and improve balance. The Inchworm is a great way to work your entire lower body but also improve your stability and range of motion for when you go from being bent over to standing upright.
To do an Inchworm, simply start in a push-up position with your hands on the ground and then walk your hands forward until you are hanging down like an inchworm. From there, walk your feet forward until they are right next to your hands. Stand up by pushing off of the ground behind you (i.e., between your feet) with both legs while simultaneously lifting one arm at a time so that they are pointing upward towards the sky.
Can Bulgarian Split Squat Jumps be Done at Home?
Yes, Bulgarian Split Squat Jumps can be done at home with just a few pieces of equipment. All you need is a sturdy chair or bench, a light dumbbell, and some space to jump. The great thing about this exercise is that it can be done anywhere, anytime. Plus, it’s a great way to get your heart rate up and burn some calories.
How long should I rest between sets?
If you’re looking to build explosive power, Bulgarian split squat jumps are a great exercise to add to your workout routine. But how long should you rest between sets? The best way to find out is by experimenting with different intervals. Try resting for 1 minute or less before doing another set. Increase the time up to 3 minutes if needed.
For strength gains, do 3-5 sets of 8-12 reps with 2-3 minutes of rest in between. For endurance training, do 4-6 sets of 10-15 reps with 1-2 minutes of rest in between. Resting for more than 2 minutes between sets will not allow your heart rate to recover fully and this will prevent an increase in endurance.
Some people may need a little more guidance on their workouts. Consider consulting a fitness professional who can help you design an individualized plan that suits your goals, needs, lifestyle, and abilities.
Frequently Asked Questions
What are Bulgarian split squat jumps?
They are a full-body workout that will not only help you build explosive power in the lower body but also improves your stability. Who should do them? Anyone who wants to improve their explosiveness and strength.
How many sets of how many reps per set should I do?
We recommend three sets of five reps each. These can be done on any day, either as a standalone exercise or as part of another circuit training program. In most cases, they’re done at the end of a weightlifting session.
Do I need a partner to do Bulgarian split squat jumps?
No, you don’t. The beauty of this move is that it can be done alone.
How much weight should I use?
It all depends on your goals, abilities, and body type. If you’re a woman, aim for around 10kg (22lbs). Men can use up to 30kg (66lbs).
