Bench Sprint

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

Movement guide

Bench Sprint

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusQuads · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bench Sprint demonstrated on the 3D figure

3D demoBench SprintBeginner · Other / check instructions + A bench or box

Beginner grade (source-assigned).

Harder option

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Similar move, intermediate 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

Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Push off with your foot on top of the bench, extending through the hip and knee.
Land with the opposite foot on top of the box, returning your other foot back to the start position.
Continue alternating from one foot to another to complete the set.

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

Other / check instructions + A bench or box

Level

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

Similar moves

Side Hop-Sprint demonstrated on the 3D figure

3D demoSide Hop-SprintBeginner · Other / check instructions

Sprint intervals demonstrated on the 3D figure

3D demoSprint intervalsAdvanced · No equipment

Single-Cone Sprint DrillBeginner · Other / check instructions

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

3D demoDepth jump to a second boxAdvanced · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

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Questions people ask

What muscles does the Bench Sprint work?

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

What equipment do I need for the Bench Sprint?

Other / check instructions + A bench or box.

Is the Bench Sprint good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Box push-off jump.

How do I make the Bench Sprint harder?

Progress to the Box push-off jump, or add load, range or slower lowering once your form is solid.