Bench Jump

A upper legs exercise targeting the quadriceps, performed with body weight.

Bench Jump demonstration
Bench Jump — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Quadriceps

Secondary muscles

Calves, Glutes, Hamstrings

How to do 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.

Muscles worked

Primary (target)

Quadriceps

Secondary

CalvesGlutesHamstrings

Related exercises

All Fours Quad Stretch

Body WeightQuadriceps

Alternate Leg Diagonal Bound

OtherQuadriceps

Backward Drag

OtherQuadriceps

Barbell Squat

BarbellQuadriceps

Barbell Squat To A Bench

BarbellQuadriceps

Barbell Step Ups

BarbellQuadriceps

All upper legs exercises →

Track Bench Jump in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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