Skol & HatiJoin the waitlist

Bench Sprint

QuadsOtherBeginnerCompound
Bench Sprint — start position
Start
Bench Sprint — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    Stand on the ground with one foot resting on a bench or box with your heel close to the edge.

  2. 02

    Push off with your foot on top of the bench, extending through the hip and knee.

  3. 03

    Land with the opposite foot on top of the box, returning your other foot back to the start position.

  4. 04

    Continue alternating from one foot to another to complete the set.

In the app

Bench Sprint appears when you own the kit it needs and 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.

If you don't have the kit it needs

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

With bodyweight
With other
With machine

More quads exercises

All quads exercises ›
Read
Bad knees is not a diagnosisTraining · 5 min readRead ›