Legs·Bodyweight·Compound

Bench Jump

Quads · Bodyweight

Intermediate

Body Part

Legs

Equipment

Bodyweight

Level

Intermediate

Type

Compound

Force

Push

The Bench Jump is an intermediate bodyweight exercise that primarily targets the Quads.

Muscles Worked

Quads primaryCalves secondaryGlutes secondaryHamstrings secondary

How to Do the Bench Jump

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

Related Exercises

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.

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