Hominin · exercise
Bench Jump
Bench Jump is a intermediate plyometrics exercise using body only. It works the quadriceps, with help from the calves, glutes and hamstrings.
intermediatebody onlypush movementcompoundplyometrics
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Double Leg Butt Kick · body only, beginner
- Fast Skipping · body only, beginner
- Rocket Jump · body only, beginner
- Scissors Jump · body only, beginner
- Single Leg Butt Kick · body only, beginner
- Split Jump · body only, beginner
- Standing Long Jump · body only, beginner
- Star Jump · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).