Bench Jump
The Bench Jump is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Bench Jump
- 1
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
Perform a short squat in preparation for the jump; swing your arms behind you.
- 3
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
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- 5
Turn around and face the opposite direction, then jump back over the bench.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Bench Jump work?
The Bench Jump primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Bench Jump good for beginners?
The Bench Jump is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Bench Jump?
You need no equipment — just your bodyweight to perform the Bench Jump. This makes it ideal for home workouts.
Track Your Progress
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