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Bench Sprint, starting position 
Bench Sprint, finishing position
PlyometricsbeginnerOther
Bench Sprint
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Other
Level
beginner
Bench Sprint demonstration
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
Muscles Worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Bench Sprint work?
Bench Sprint primarily targets the Quadriceps. It also works the Calves, Glutes, Hamstrings as secondary muscles.
What equipment do I need for Bench Sprint?
Bench Sprint requires Other.
Is Bench Sprint suitable for beginners?
Yes, Bench Sprint is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Bench Sprint
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.