Barbell Bulgarian Split Jump
The Barbell Bulgarian Split Jump is an advanced plyometric exercise designed to build explosive unilateral lower-body power. It combines the mechanics of a rear-foot elevated split squat with a vertical jump, intensely targeting the quadriceps and glutes.
Because this high-impact movement places significant demand on your central nervous system and joints, our AI analyzes your HRV and recovery data to determine if you are ready for peak power output or should scale back. The app tracks your performance metrics to ensure you are maintaining explosiveness; if your intensity drops or you report knee discomfort, the system will immediately suggest lower-impact regressions to prevent injury while keeping you on track.
Form Cues
- Keep your chest up and core braced tight
- Drive explosively through the front heel
- Absorb the landing softly by bending the knee
- Maintain a stable front knee position upon landing
- reset your balance completely between reps
- Don't land with a stiff or locked leg
- Don't let your front knee cave inward
- Don't allow your lower back to round
- Don't look down at your feet
- Don't rush the transition between jumps
Common Mistakes
- Landing too heavily or loudly
- Leaning too far forward at the waist
- Using a weight that limits jump height
- Placing the rear foot too far back
- Lack of core tension causing instability
Muscles Worked
This exercise is a powerhouse for the quadriceps and glutes, requiring them to generate massive force to lift both your bodyweight and the barbell. The hamstrings and calves serve as critical dynamic stabilizers during the launch and landing phases, while the core works overtime to maintain an upright posture against the unilateral instability.
Primary
Secondary
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