Bench Sprint

How to do the Bench Sprint

1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
2. Push off with your foot on top of the bench, extending through the hip and knee.
3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
4. Continue alternating from one foot to another to complete the set.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Side Standing Long Jump Bodyweight Split Jump Bodyweight

Harder than the Bench Sprint

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

Common questions

What muscles does the Bench Sprint work?

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

What equipment do you need for the Bench Sprint?

The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Bench Jump, and Double Leg Butt Kick train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Bench Sprint suitable for beginners?

Yes, the Bench Sprint is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Bench Sprint go in a workout?

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

Similar exercises

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