Exercise library · Quads

How to Do Bench Sprint

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

How to do it

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.

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 →

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