Bench Sprint
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Bench Sprint
- Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- Push off with your foot on top of the bench, extending through the hip and knee.
- Land with the opposite foot on top of the box, returning your other foot back to the start position.
- Continue alternating from one foot to another to complete the set.
Muscles Worked
Alternatives to Bench Sprint
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
Side Hop-Sprint
A beginner compound plyometric exercise that works the quads.
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2
Single-Cone Sprint Drill
A beginner plyometric exercise that works the quads.
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3
Bench Jump
An intermediate compound plyometric exercise that works the quads, needing no equipment.
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4
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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5
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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6
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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7
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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8
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Rocket Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Scissors Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do bench sprint work?
Bench Sprint primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for bench sprint?
The source dataset does not record equipment for bench sprint. Check the instructions above before you set up.
Bench Sprint: is it suitable for beginners?
Yes. Bench Sprint is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of bench sprint?
Side Hop-Sprint, Single-Cone Sprint Drill, Bench Jump train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bench sprint reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bench sprint 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 Sprint 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.