Plyometric Bulgarian Split squat

Stability & Strength

This is an instructional video to correctly demonstrate Plyometric Bulgarian Split squat

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your lower limb especially you quads, glutes and hamstrings.
It is a great alternative to a normal squat jump
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
Holding a dumbbell in each hand by your sides, with a bench behind you.
With your feet hip-width apart, place the top of your rear foot onto the bench.
Keeping your back straight and your body upright throughout,
Bend your front knee and hip so that you lower towards the floor
Your rear knee should come close to the floor.
Pause and drive through your front heel to explode up and past the starting position as to leave the ground.
Control the landing and move smoothly into your next rep and repeat
If you back arches then you may have too long of a stance at the start
If your front knee goes past your toes at the bottom then you may have to short of a stance at the start.
This is a power exercise so you should perform 3-6 reps with perfect technique
You should perform 3-5 sets with 5 minutes rests
This session can be done 2 times per week

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Seated Good morning

Seated Good morning

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