PlyometricsIntermediate
Bench Jump
Jumping forward over a flat bench with both feet, then turning to jump back. Builds explosive hip and knee extension and teaches you to pull the knees up to clear an obstacle.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Hip Flexors
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.