Bench Jump
- Main muscles
- Quads
- Also works
- Calves, Glutes, Hamstrings
- Equipment
- Bodyweight
- Level
- Intermediate
- Type
- Compound · Push
How to do it
- Begin 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.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
Quick answers
- What muscles does the Bench Jump work?
- Mainly the quads, with help from the calves, glutes, hamstrings.
- What equipment do I need?
- Nothing but your bodyweight.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
Exercise descriptions: free-exercise-db, public domain.