Exercise

Bench Sprint

Also known as: bench taps, fast feet bench, step taps, toe taps bench, rapid step ups

Bench Sprint is a compound exercise for the quadriceps. Main target: vastus lateralis and vastus medialis. Also works: gluteus maximus, medial gastrocnemius and biceps femoris. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis

Secondary

Gluteus maximus Medial gastrocnemius Biceps femoris

How to do it

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.