How to Do the Bench Sprint

Beginner · Other · Targets Quadriceps, Calves, Glutes, Hamstrings

Bench Sprint demonstration
💪 Quadriceps, Calves, Glutes, Hamstrings🏋️ Other📊 Beginner🏷️ Plyometrics

How to perform it

  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.

Muscles worked

The Bench Sprint primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bench Sprint slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.