Bench Sprint

A upper legs exercise targeting the quadriceps.

Bench Sprint demonstration
Bench Sprint — demonstration

Body part

Upper Legs

Equipment

Other

Target muscles

Quadriceps

Secondary muscles

Calves, Glutes, Hamstrings

How to do 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.

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 Sprint 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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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →