Exercise guide
Bench Sprint
The Bench Sprint is a fast alternating step exercise performed with one foot contacting an elevated platform at a time. The quadriceps, glutes, calves, and hamstrings help push the body upward and switch the feet. Despite the name, the movement stays mostly in place rather than traveling forward like a sprint.
Training context
Benefits of the Bench Sprint
The exercise combines lower-body power with repeated foot changes and can be used in plyometric or conditioning sessions. Platform height and movement speed determine much of the difficulty.
A lower platform makes it easier to maintain rhythm and accurate foot placement. The surface should be stable, wide enough for the foot, and clear of anything that could interfere with the landing.
Technique overview
Place each foot securely
Begin with one foot on the platform and the other on the floor. Push through the elevated foot and switch the legs in the air, landing with the opposite foot on top. Keep the contacts light but deliberate and avoid letting the heel hang from an unstable edge. Slow down when foot placement becomes inconsistent.
Treat this as an overview and use a range, pace, and setup you can control.