Bench Sprint

Bench Sprint is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with other equipment.

How to do it

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

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.