Exercise

Bench Jump

Also known as: bench hop, lateral bench jump, box jump over, side to side jump

Bench Jump is a compound exercise for the quadriceps. Main target: vastus lateralis and vastus medialis. Also works: gluteus maximus, medial gastrocnemius and biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis

Secondary

Gluteus maximus Medial gastrocnemius Biceps femoris

How to do it

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.
Perform a short squat in preparation for the jump; swing your arms behind you.
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
Turn around and face the opposite direction, then jump back over the bench.