Quads · Compound movement
Bench Jump
A compound exercise that targets the quads with secondary work in glutes, hamstrings, calves. Performed with bodyweight.
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 a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Bench Jump fits naturally into hypertrophy and strength splits that prioritize quads volume.
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