Start
End
LegsBeginnerBodyweight
Bench Sprint
Bench Sprint
Target Muscles
Quads, QuadsCalves, CalvesGlutes, GlutesHamstrings, Hamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Keep your back straight.
Control the movement.
