Bench Jump
The bench jump is a plyometric exercise targeting the quads, glutes, and hamstrings. It involves explosively jumping onto a bench or box, building lower body power, coordination, and cardiovascular conditioning.
How to do it
- Stand facing a sturdy bench or plyo box with your feet shoulder-width apart.
- Bend your knees and swing your arms back to prepare for the jump.
- Explosively jump forward and upward, landing softly on both feet on top of the bench.
- Stand tall on the bench, then step back down one foot at a time.
- Reset and repeat for the desired number of repetitions.
Form cues
- Keep your chest up as you prepare to jump.
- Use your arms to drive momentum upward.
- Land softly with bent knees to absorb impact.
- Step down one foot at a time instead of jumping back down.
Breathing: Inhale as you lower into the preparation squat, and exhale forcefully as you explode upward.
Common mistakes
- Landing with stiff legs, which places too much stress on the joints.
- Jumping down from the bench, which dramatically increases landing impact.
- Using an unstable surface, which can cause slips and falls.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 seconds
Lose weight
3 sets × 8–10 reps, rest 60 seconds
Build muscle
3 sets × 6–8 reps, rest 90 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knees or ankles, stop immediately and choose a gentler option.
- If you are managing lower joint sensitivities, check with a professional before attempting high-impact jumps.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How high should the bench be?
Start with a low, sturdy box or bench where you can land comfortably without straining your joints.
Can I jump back down to the floor?
It is much safer to step down one foot at a time to protect your knees and lower back from high impact.
How often can I do bench jumps?
Because they are high-impact, 1 to 2 times per week is plenty for recovery and joint health.