Bench Jump

How to do the 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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Easier than the Bench Jump

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Bench Sprint beginner · Other Equipment Depth Jump Leap beginner · Other Equipment

Harder than the Bench Jump

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Bench Jump work?

The Bench Jump primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Sprint, and Depth Jump Leap train the same muscle, across 9 equipment types.

What equipment do you need for the Bench Jump?

None — the Bench Jump is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Bench Sprint also need nothing.

Is the Bench Jump suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Bench Sprint, and Depth Jump Leap and work up.

Where should the Bench Jump go in a workout?

Early — the Bench Jump is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell Fast Skipping Bodyweight