5 Best Bench Jump Alternatives

The Bench Jump is done standing.

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.
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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.

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