Exercise library · Quads

How to Do Bench Jump

Step-by-step instructions, muscles worked and workouts that use the bench jump.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.