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.
More quads exercises
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