QuadricepsIntermediate

Bench Jump

Plyometrics movement using Body Only.

Primary muscle: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Glutes, Hamstrings

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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