Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Bench Sprint primarily works the quadriceps, with the calves, glutes and hamstrings supporting the movement. It is a plyometrics movement performed with other.
1 / 2How to
Movement instructions
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Push off with your foot on top of the bench, extending through the hip and knee.
Land with the opposite foot on top of the box, returning your other foot back to the start position.
Continue alternating from one foot to another to complete the set.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Bench Sprint sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
