An intermediate plyometrics exercise done using just your bodyweight that mainly works the quadriceps, with help from the calves, glutes and hamstrings. 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.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Bodyweight
Level
intermediate
Bench Jump demonstration
Bench Jump, starting positionBench Jump, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
