Plyometrics

Bench Jump

The bench jump is an intermediate plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Body weight
Level
Intermediate
Bench Jump, starting position
Start
Bench Jump, end position
Finish

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.

Alternatives to the bench jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Bulgarian split squat Dumbbells, Flat bench Mountain Climbers Body weight Smith machine squat Smith machine