Bulgarian Split Stance Jump

The Bulgarians sure know how to work those hip flexors!

βœ… The Set-up
- Stand with feet underneath your shoulders, with an elevated surface roughly arm's distance behind you.
- Bring one foot up and back, placing the top of the foot on the surface, elevating it.

πŸƒβ€β™‚οΈ The Action
- Lower yourself down, bending the front knee to a 90 degree angle, back knee bends but does not touch the ground.
- Push off your front foot to jump off of the ground, then land softly, stand.
- Repeat jumps on same leg, then switch sides.

βœ… The Finish
- Standing up fully with front leg locked out and back foot on an elevated surface.

🧒 Coaching Tips! Squeeze your butt at the top of each movement to jump higher!

Bulgarian Split Stance Jump

Jumping Movements

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Bulgarian Split Stance Jump

Similar Movements

These related movements are often used in a workout's personalization options.

Bulgarian Split Squats
Bulgarian Split Squats

Posterior πŸ‘

As Seen In

2021-08-26 Let's Split by Coach Janet
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Today, we're getting uncomfortable! Like, really uncomfortable.

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A hot double hitter today for the first day of summer.

2021-02-08 Let's Go on a Journey to Bulgaria πŸ‡§πŸ‡¬ by Coach Janet
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Today we're getting deep into those posterior muscles. Deeeeeep

2020-09-22 Legs on Fire πŸ”₯ by Coach Janet
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September 22, 2020

For the meaty part of the workout, use a moderate to heavy weight, something where you have to break up the bent over rows in the first set.

Varied-stance Endurance
Varied-stance Endurance

Warm-up: Varied-stance Endurance

2020-11-17 Warm-up
2020-11-17 Warm-up

2020-11-17 Warm-up