Bench Sprint
How to do the Bench Sprint with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Other
How to do the Bench Sprint
- 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.
Log it, see it on your body.
Every Bench Sprint 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 Sprint fits
The Bench Sprint shows up in training built around a specific goal. See how it fits:
More quads exercises
Bench Sprint: common questions
What muscles does the Bench Sprint work?
The Bench Sprint primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Bench Sprint suitable for beginners?
Yes. The Bench Sprint is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Bench Sprint a compound or isolation exercise?
The Bench Sprint 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 Sprint with correct form?
Stand on the ground with one foot resting on a bench or box with your heel close to the edge. Follow the full step-by-step above for the complete movement.
Log your Bench Sprint sets, free.
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