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Bench Jump

QuadsBodyweightIntermediateCompound
Bench Jump — start position
Start
Bench Jump — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    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. 02

    Perform a short squat in preparation for the jump; swing your arms behind you.

  3. 03

    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. 04

    Jump over the bench, landing with the knees bent, absorbing the impact through the legs.

  5. 05

    Turn around and face the opposite direction, then jump back over the bench.

In the app

Bench Jump needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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