A beginner plyometrics exercise done with a other that mainly works the quadriceps, with help from the calves, glutes and hamstrings. Stand on the ground with one foot resting on a bench or box with your heel close to the edge. Push off with your foot on top of the bench, extending through the hip and knee.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Other
Level
beginner
Bench Sprint demonstration
Bench Sprint, starting positionBench Sprint, finishing position
How to Perform
1Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
2Push off with your foot on top of the bench, extending through the hip and knee.
3Land with the opposite foot on top of the box, returning your other foot back to the start position.
4Continue alternating from one foot to another to complete the set.
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
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
