10 Best Bench Jump Alternatives for Limited Equipment

The Bench Jump is done standing. Ranked closest by our scoring: the Quick Leap, the Backward Jump and the Forward Jump. A harder version, the Rocket Jump, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bench Jump

Bench Jump
Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings

How to perform Bench Jump
  1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
  2. Perform a short squat in preparation for the jump; swing your arms behind you.
  3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
  5. Turn around and face the opposite direction, then jump back over the bench.
Filter Bench Jump alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Bench Jump Alternatives

10 substitutes, ranked by how closely each one matches the Bench Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Quick Leap

    1. Quick Leap

    99% match
    • Quads
    • Other
    • Intermediate
    • Compound

    A straight swap when you want to keep working the quads.

    How to perform this exercise
    1. You will need a box for this exerise.
    2. Begin facing the box standing 1-2 feet from its edge.
    3. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
    4. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  2. Rocket Jump

    Progression

    2. Rocket Jump

    99% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the quads.

    How to perform this exercise
    1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
    2. To initiate the move, squat down halfway and explode back up as high as possible.
    3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  3. Backward JumpPlay demonstration

    3. Backward Jump

    99% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the quads.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and jump backwards, pushing off with both feet.
    3. Land softly on the balls of your feet, bending your knees to absorb the impact.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  4. Forward JumpPlay demonstration

    4. Forward Jump

    99% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Swing your arms back for momentum.
    4. Jump forward explosively, extending your hips, knees, and ankles.
    5. Land softly on the balls of your feet and immediately go into the next jump.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  5. Linear Depth Jump

    5. Linear Depth Jump

    95% match
    • Quads
    • Other
    • Advanced
    • Compound
    How to perform this exercise
    1. You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
    2. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
    3. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
    4. Land softly, asborbing the impact through the legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  6. Semi Squat JumpPlay demonstration

    6. Semi Squat Jump

    94% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the quads.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  7. QuadsPlay demonstration

    7. Quads

    93% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
    3. Keep your chest up and your back straight.
    4. Lower yourself until your thighs are parallel to the ground.
    5. Push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
    • Balance: easier to stay steady on than the Bench Jump
  8. Freehand Jump Squat

    8. Freehand Jump Squat

    91% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
    • Balance: easier to stay steady on than the Bench Jump
  9. Squat To Overhead Reach With TwistPlay demonstration

    9. Squat To Overhead Reach With Twist

    90% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump
  10. Squat To Overhead ReachPlay demonstration

    10. Squat To Overhead Reach

    90% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Bench Jump
    • Equipment: bodyweight only, the same as the Bench Jump
    • Body position: standing, the same as the Bench Jump

Bench Jump FAQ

What muscles does Bench Jump work?

Bench jumps primarily target the quadriceps through explosive knee extension, with strong contribution from the glutes and hamstrings during hip extension. Calves and core stabilize during takeoff and landing; focus on full triple extension (ankle, knee, hip) for maximal power production.

What is the best bodyweight alternative to Bench Jump?

For a close match in quad activation and power, use squat jumps: descend to a squat then drive explosively through the balls of your feet and fully extend hips and knees. Land softly with bent knees and hips to absorb impact and preserve quad-focused force production.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology