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Bench Jump, starting position 
Bench Jump, finishing position
PlyometricsintermediateBodyweight
Bench Jump
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Bodyweight
Level
intermediate
Bench Jump demonstration
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
Muscles Worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Bench Jump work?
Bench Jump primarily targets the Quadriceps. It also works the Calves, Glutes, Hamstrings as secondary muscles.
What equipment do I need for Bench Jump?
Bench Jump requires Bodyweight.
Is Bench Jump suitable for beginners?
Bench Jump is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Bench Jump
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.