Upper legsOtherBeginner
Bench Sprint
Stand with one foot on the bench, heel near the edge. Push off the top foot, extending hip and knee, and switch feet in the air.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · start
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
02 · push off · Key step
Push off with your foot on top of the bench, extending through the hip and knee.
03 · land
Land with the opposite foot on top of the box, returning your other foot back to the start position.
04 · alternate
Continue alternating from one foot to another to complete the set.
What's working
3D
- Quadriceps
Primary · 227 exercises
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
Open the full 3D atlas →
Alternatives for Quadriceps
