Bench Jump
Explosive power! Jump onto a bench to build strength & coordination. A great plyometric exercise for all fitness levels.
The Bench Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box.
Required Equipment
Bench Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Bench Jump Variations and Alternatives
How to do the Bench Jump
Jump Box Instructions
Starting Position:
Stand facing the box or bench with your feet shoulder-width apart.
Ensure your body is aligned and balanced, with your weight evenly distributed on both feet.
Movement Instructions:
1. Preparation:
Slightly bend your knees and push your hips back as if you are preparing to jump.
Swing your arms back behind your body to create momentum for the jump.
Jump:
Explosively push through your heels and jump up towards the box, using your arms to help propel you upwards.
Aim to land softly on the box, keeping your knees slightly bent upon landing.
Landing:
Land with your feet flat on the box, ensuring to maintain balance.
Your knees should be aligned over your toes without extending too far forward.
Dismount:
Step back down from the box one foot at a time to return to the starting position.
Make sure to keep your feet shoulder-width apart as you step down.
Repetition:
Repeat the jump for a set number of repetitions or time, resting briefly as needed between sets.
Form Tips:
Keep your core engaged throughout the movement to maintain stability.
Ensure you are landing softly to minimize impact on your joints.
Always perform jumps in a controlled manner to prevent injury.
Safety Note:
If you're new to this exercise, start with a lower box and gradually increase height as you gain confidence and strength.
Bench Jump FAQs
What muscles does the Bench Jump work?
The Bench Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bench Jump?
Box.
Is the Bench Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bench Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Jump variations and alternatives?
Similar exercises include the Box Barbell Squat, Box Bodyweight Peterson Step, Bodyweight Step-Up Knee Raise Stepbox and Box Bodyweight Squat.
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