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
Main muscles working (thicker lines)
Starting position
Stand facing the side of a sturdy flat bench, about a foot away, feet shoulder-width apart.
Dip into a quarter squat and swing your arms back.
Drive through the hips, knees and ankles, swinging the arms forward and up to jump as high as you can.
Pull the knees up to clear the bench.
Land on the far side with soft, bent knees, absorbing the impact through the legs.
Turn around to face the bench and jump back over.
Breathing: Inhale as you dip, exhale sharply as you take off.
Coaching tips
Jump up, not just across
Knees up to clear
Soft, quiet landing
Common mistakes
Jumping low and clipping the bench
Landing stiff-legged
Knees caving in on landing
Rushing the turn so the next jump starts off balance
Safety notes
Use a stable bench that can't tip, or start over a low hurdle or a line on the floor.
Stop the set when jump height drops.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.