Bench Sprint
The Bench Sprint is a beginner 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 Sprint
- 1
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- 2
Push off with your foot on top of the bench, extending through the hip and knee.
- 3
Land with the opposite foot on top of the box, returning your other foot back to the start position.
- 4
Continue alternating from one foot to another to complete the set.
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.
- • 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 Sprint work?
The Bench Sprint primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Bench Sprint good for beginners?
Yes, the Bench Sprint is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Bench Sprint?
You need other to perform the Bench Sprint. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.