Bench Jump
Plyometrics · Intermediate · Quads
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Quads
- Secondary
- Calves, Glutes, Hamstrings
- Equipment
- Body only
- Force
- Push
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Quads
Also works: Calves, Glutes, Hamstrings
How to do it — Bench Jump
- 1Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- 2Perform a short squat in preparation for the jump; swing your arms behind you.
- 3Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- 4Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- 5Turn around and face the opposite direction, then jump back over the bench.
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Put it into practice
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