Bulgarian Split Squat Hop Variation
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Bulgarian Split Squat Hop Variation—a dynamic twist on the classic rear-foot-elevated split squat that adds a small hop between reps for extra power and control.
🔥 Benefits of Bulgarian Split Squat Hop Variation:
- ✅ Strong emphasis on front-leg glutes, quads, and hamstrings
- ✅ Develops single-leg power and eccentric control
- ✅ Improves balance and coordination under load
- ✅ Easily progressed with bodyweight or dumbbells
- ✅ Highly athletic movement pattern
📝 Exercise Details:
Exercise: Bulgarian Split Squat Hop Variation
Difficulty Level: Intermediate to Advanced
🛠️ What You’ll Need:
✔ Sturdy bench or box (knee height or slightly lower)
✔ Optional: dumbbells for added resistance
📅 When to Use This:
Great for lower-body power days, athletic performance training, or advanced unilateral leg sessions.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.