Plyometrics

Bench Sprint

The bench sprint is a beginner plyometrics exercise for your quads, using other.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Other
Level
Beginner
Bench Sprint, starting position
Start
Bench Sprint, end position
Finish

How to do it

  1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
  2. Push off with your foot on top of the bench, extending through the hip and knee.
  3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
  4. Continue alternating from one foot to another to complete the set.

Alternatives to the bench sprint

Bodyweight squat Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Hack squat Hack squat