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Bench Jump

Performed as an explosive plyometric variation, this variation primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Bench Jump

  1. Step 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. Step 2. Perform a short squat in preparation for the jump; swing your arms behind you.
  3. Step 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. Step 4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
  5. Step 5. Turn around and face the opposite direction, then jump back over the bench.

Frequently asked questions

What is the proper landing technique for a bench jump?

Land softly on the balls of your feet with your knees slightly bent to absorb the impact. Maintain a neutral spine and ensure your knees do not collapse inward upon contact with the bench.

Which muscles are primarily targeted during this exercise?

The bench jump is an explosive movement that primarily targets the quadriceps. It also engages the glutes and calves to generate vertical power and stabilize the landing.

What are the most common mistakes to avoid during bench jumps?

Avoid using a bench that is too high, which can lead to tripping or poor mechanics. Do not lock your knees upon landing, as this increases the risk of joint stress and injury.

How can a beginner progress toward a full bench jump?

Beginners should start with box step-ups or low-platform jumps to build foundational strength and coordination. Gradually increase the height of the surface as explosive power and landing mechanics improve.

How should bench jumps be programmed for power development?

Perform 3 to 5 sets of 5 to 8 repetitions focusing on maximum explosive effort per jump. Allow for full recovery between sets to maintain high power output and technical precision.

Sample sets & reps for Bench Jump

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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