Bench Jump
Bench Jump is a intermediate-level compound in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with bodyweight.
How to do it
- 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.
- 2Perform a short squat in preparation for the jump; swing your arms behind you.
- 3Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- 4Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- 5Turn around and face the opposite direction, then jump back over the bench.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.