Bulgarian Jump Squat

1. Stand a large step in front of a bench or box and rest the top of your rear foot on it, laces down.
2. Hop the front foot forward until your shin is close to vertical at the bottom of the movement.
3. Brace your core and drop straight down into a split squat until your front thigh is near parallel to the floor.
4. Drive explosively through the front foot, extending the hip, knee and ankle to leave the ground.
5. Keep the rear foot light in the air and land back on the bench, absorbing the impact by bending the front knee.
6. Sink immediately into the next rep without pausing too long at the top.
7. Perform 3 to 4 sets of 4 to 6 jumps per leg, resting fully between sets so every jump stays explosive.

Common Mistakes

• Rear foot pushing off: Kicking off the rear foot on the bench steals power from the working leg. Keep it relaxed and let the front leg do the jumping.
• Front knee caving in: Landing with the knee drifting inward stresses the joint under load. Push the knee out over the toes on every landing.
• Stance too short: A cramped stance forces the front knee past the toes and limits depth. Hop the front foot forward until the shin stays close to vertical.
• Chasing fatigue: Jump squats lose their power benefit once the legs get tired and reps slow down. Stop the set as soon as jumps feel sluggish.