Bench Sprint

Bench Sprint — Start position — Start position

Bench Sprint — End position — End position

Region: Knee & Thigh
Equipment: Other
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

quadriceps
calves
glutes
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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