Exercise guide
Bench Jump
The Bench Jump is a plyometric exercise in which you jump completely over a bench or low barrier. The quadriceps, glutes, hamstrings, and calves work together during the takeoff and landing. Unlike a box jump, the goal is to clear the object and land on the floor beyond it.
Training context
Muscles worked by the Bench Jump
The quadriceps and glutes extend the knees and hips during takeoff, while the hamstrings and calves assist with both jumping and landing. The arms can add momentum through a coordinated swing.
Object height should leave enough clearance for a safe jump. A padded or purpose-built obstacle is generally more suitable than an unstable bench with hard edges.
Technique overview
Treat the landing as part of the jump
Stand far enough from the obstacle to jump upward and forward without clipping it. Use a short dip and arm swing, then extend through the hips, knees, and ankles. Land on both feet with the knees bent and regain balance before turning around. Reduce the height or stop when the landing becomes stiff or unstable.
Treat this as an overview and use a range, pace, and setup you can control.