Bench Sprint
Rapidly switching feet on top of a low bench or box, driving up through the top leg on every switch. Builds foot speed, knee drive and hip extension for sprinting.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hip Flexors
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Cardiovascular System
- Sets
- 3–5
- Duration
- 15–30 sec
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a sturdy bench or low box with one foot flat on top, heel near the edge, and the other foot on the floor.
Push down through the top foot, extending the hip and knee to lift your body.
Switch legs in the air so the floor foot lands on the bench and the top foot returns to the floor.
Pump the arms in opposition to the legs as you would when sprinting.
Keep switching as fast as you can with control for the set time.
Breathing: Breathe quickly and rhythmically while keeping the trunk braced.
Coaching tips
Drive through the top foot
Quick switch
Sprint arms
Common mistakes
Landing with only the toes on the bench
Looking down and rounding forward
Letting speed ruin foot placement
Safety notes
Use a stable bench or box no higher than knee height that won't slide.
Slow down if your foot starts catching the edge.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.