Bench Jump

An intermediate conditioning exercise for the quads, calves, glutes and hamstrings, done with a bench or box.

Movement guide

Bench Jump

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight + A bench or box

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Rocket Jump demonstrated on the 3D figure

3D demoRocket JumpBeginner · No equipment

Similar move, beginner grade.

This move

Bench JumpIntermediate · A bench or box

Intermediate grade (source-assigned).

Harder option

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Perform a short squat in preparation for the jump; swing your arms behind you.
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
Turn around and face the opposite direction, then jump back over the bench.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Linear Depth Jump demonstrated on the 3D figure

3D demoLinear Depth JumpIntermediate · Other / check instructions + A bench or box

Scissors Jump demonstrated on the 3D figure

3D demoScissors JumpBeginner · No equipment

Side Standing Long Jump demonstrated on the 3D figure

3D demoSide Standing Long JumpBeginner · Other / check instructions

Standing Long Jump demonstrated on the 3D figure

3D demoStanding Long JumpBeginner · No equipment

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Questions people ask

What muscles does the Bench Jump work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Bench Jump?

A bench or box.

Is the Bench Jump good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Rocket Jump.

What is an easier alternative to the Bench Jump?

Try the Rocket Jump. It works similar muscles at a lower grade.

How do I make the Bench Jump harder?

Progress to the Depth jump to a second box, or add load, range or slower lowering once your form is solid.