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Bench Jump
quadricepsplyometrics
Target Muscles
Primary: quadriceps
Secondary: calves, glutes, hamstrings
Equipment Needed
body only
Mechanics
compound
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Download StaminaHow to perform Bench Jump
1
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.
2
Perform a short squat in preparation for the jump; swing your arms behind you.
3
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
4
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
5
Turn around and face the opposite direction, then jump back over the bench.