QuadricepsBeginner

Bench Sprint

Plyometrics movement using Other.

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
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.

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.
Inspect the implement and clear its movement path before starting.

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

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