Exercise Library
MAX STRENGTHintermediate
Bulgarian Split Squat
Rear foot elevated on a bench, front foot forward, weight on the front leg, lower until the front thigh is parallel. This is the most important unilateral strength movement for jump training — it detects and corrects left/right imbalances while building single-leg drive that closely matches the jump takeoff pattern.
Quads, glutes, hamstrings, hip flexors3-4 sets × 8-10 reps per side
Coaching cues
- 1.Front foot ~60-80cm from the bench — front knee tracks over the second toe
- 2.Weight on the front heel; drive through the front leg
- 3.Torso upright, core braced
- 4.If left/right difference >10%, prioritize the weak side
Detailed training method
[Steps]1. Top of the rear foot on a 40-50cm bench→2. Front foot far enough that the front knee tracks over the second toe (~60-80cm)→3. Weight on the front heel→4. Squat upright until the front thigh is parallel→5. Drive up through the front heel→6. Weak side first
[Common Errors]✗ Knee caving in→press the knee out toward the second toe ✗ Weight on the back leg→focus on the front leg ✗ Excessive forward lean→chest up
[Progressions]Bodyweight→two dumbbells→one-sided load (opposite hand)→rear-loaded barbell→overhead split squat
[Jump-Specific]The strength movement closest to the single-leg takeoff drive; if left/right difference >10%, prioritize the weak side
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