Upper legsBody onlyIntermediate
Bench Jump
Jump over a bench in front of you with both feet. Dip into a short squat to load, then land with bent knees.
- Difficulty
- Intermediate
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · starting position
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.
02 · load
Perform a short squat in preparation for the jump; swing your arms behind you.
03 · jump · Key step
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
04 · land
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
05 · turn
Turn around and face the opposite direction, then jump back over the bench.
