Quads · Compound movement
Bench Jump
A compound exercise for the quads, with the glutes, hamstrings and calves working too. No equipment needed.
Working range
3–6reps
Progression: manual
- Primary muscle
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Bodyweight
- Difficulty
- Advanced
How to perform the Bench Jump
- Stand facing a low, stable bench or step with the feet about hip-width apart, close enough to clear it comfortably.
- Dip into a quarter-squat and swing the arms back to load the hips and legs.
- Jump up and forward over or onto the bench, driving the knees up and the arms forward.
- Land softly on both feet with the hips and knees bending to absorb the impact, then reset your stance before jumping back the other way.
Suggested working range: 3–6 reps. Default progression: manual.
Common mistakes
- •Setting the bench so high that you clip it, when a low, clearable height keeps the drill safe.
- •Landing on locked, straight legs rather than bending the hips and knees to absorb the impact.
- •Letting the knees cave inward on take-off or landing under the repeated jumping impact.
- •Jumping continuously without resetting balance, so the reps degrade into a fatigued scramble.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Bench Jump fits into hypertrophy and strength splits that prioritize quads volume.
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