Bench jump: How to Do It, Muscles Worked

Step by step

Stand with feet shoulder width apart, a short squat, arms back.
Explode up, swinging your arms, and jump over the bench.
Land softly with bent knees, turn around and repeat.

What you should feel

An explosive push through your thighs, glutes and calves. Your knees and back should not feel any pain or strain.

Common mistake

Landing stiff-legged; bend your knees and hips to absorb the landing quietly.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Hamstrings Calves

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Box jumpQuads, Glutes

Squat jumpQuads, Glutes

Standing long jumpQuads, Glutes

Split jumpQuads, Glutes

Star jumpQuads, Calves

Tuck jumpQuads, Hip flexors

Questions

What muscles does the bench jump work?

Bench jump mainly works your quads and glutes. It also helps your hamstrings and calves.

Can I do the bench jump at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the bench jump?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Bench jump