Legs · Bodyweight · Compound · Intermediate

Bench Jump

Bench Jump, start position
Start
Bench Jump, end position
End
FrontBack
PrimarySecondary
Main muscles
Quads
Also working
Calves, Glutes, Hamstrings

How to do it

  1. 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.
  2. Perform a short squat in preparation for the jump; swing your arms behind you.
  3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
  5. Turn around and face the opposite direction, then jump back over the bench.

Swaps on other equipment

Each has the quads as its main muscle and is also a push, on a different piece of equipment.

Other quad exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake