Bench Jump
An intermediate compound plyometric exercise that works the quads, needing no equipment.
Starting position
End position
How to Do Bench Jump
- 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.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
Muscles Worked
Alternatives to Bench Jump
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Seated Box Jump
An intermediate compound plyometric exercise that works the quads, using dumbbells.
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2
Linear Depth Jump
An intermediate compound plyometric exercise that works the quads.
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3
Bench Sprint
A beginner compound plyometric exercise that works the quads.
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4
Depth Jump Leap
A beginner compound plyometric exercise that works the quads.
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5
Side Standing Long Jump
A beginner compound plyometric exercise that works the quads.
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6
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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7
Stride Jump Crossover
A beginner compound plyometric exercise that works the quads.
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8
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do bench jump work?
Bench Jump primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for bench jump?
None. Bench Jump is a bodyweight movement you can do anywhere you have floor space.
Bench Jump: is it suitable for beginners?
Bench Jump is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bench jump?
Dumbbell Seated Box Jump, Linear Depth Jump, Bench Sprint train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bench jump reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bench jump can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bench Jump with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.