Exercises / Intermediate
Explosive bulgarian squat
- Glutes
- Hamstrings
- Quadriceps
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 3
- Equipment
- Box
01 / Steps
How to do it
Position yourself with your back to a low bench or bar.
Place the instep of one of your legs on it and extend the other until you are in a lunge position.
Perform repetitions by flexing the front leg, so that when you extend it you give a small jump.
02 / Muscles
Muscles worked
Glutes
Hamstrings
Quadriceps
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength30
- Explosivity25
- Technique20
- Cardio30
- Mobility20
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Abdul transformation routine
Biceps ∙ Lats ∙ Triceps ∙ Lower Chest
160 min · 70 exercises
Intermediate
Abdul god level transformation routine
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
86 min · 31 exercises
Intermediate
Abdul deluxe transformation routine
Biceps ∙ Triceps ∙ Abs ∙ Glutes
32 min · 12 exercises
Intermediate
Leg Stimulus
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
75 min · 7 exercises
Intermediate
CTeam 1 Full Body at Home
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Glutes
32 min · 6 exercises
Beginner
Lisette Full Body Without Yerai
Biceps ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid
7 min · 4 exercises
You may also like
Variations and exercises that train similar muscles.
IntermediateKettlebell thrusters
Quadriceps ∙ Anterior Deltoid ∙ Glutes
IntermediateGood morning con kettlebell
Lumbar ∙ Glutes ∙ Hamstrings
BeginnerKettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateExplosive weighted squats
Calves ∙ Glutes ∙ Hamstrings
IntermediateShotgun squat
Quadriceps ∙ Calves ∙ Hamstrings
BeginnerIsometric single leg femoral bridge with elevation
Hip Flexors ∙ Hamstrings