Bench Jump
How to do the Bench Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Body Only
How to do the Bench Jump
- 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.
Log it, see it on your body.
Every Bench Jump set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bench Jump fits
The Bench Jump shows up in training built around a specific goal. See how it fits:
More quads exercises
Bench Jump: common questions
What muscles does the Bench Jump work?
The Bench Jump primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Bench Jump suitable for beginners?
The Bench Jump is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Bench Jump?
None. The Bench Jump is a bodyweight exercise, so you can do it without any equipment.
Is the Bench Jump a compound or isolation exercise?
The Bench Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bench Jump with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Bench Jump sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |