10 Best Bench Sprint Alternatives for Limited-Equipment Workouts

Ranked Bench Sprint Alternatives

10 substitutes, ranked by how closely each one matches the Bench Sprint 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.

1. 

   1. Single-cone Sprint Drill

   84% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   A looser match: it works the quadriceps rather than the glutes.

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Bench Sprint
   • Primary muscle: quadriceps, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
2. 

   2. Linear 3-part Start Technique

   80% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
3. Play demonstration

   3. Push To Run

   79% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the heart and lungs rather than the glutes.

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Bench Sprint
   • Primary muscle: your heart and lungs, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
   • Balance: easier to stay steady on than the Bench Sprint
4. 

   4. Single Leg Butt Kick

   77% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
5. 

   5. Side Hop-sprint

   75% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Bench Sprint
   • Primary muscle: quadriceps, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
6. 

   6. Carioca Quick Step

   75% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the adductors rather than the glutes.

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: adductors, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
7. 

   7. Prowler Sprint

   74% match

   • Hamstrings
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
   2. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
   3. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Bench Sprint
   • Primary muscle: hamstrings, not glutes
   • Body position: standing, the same as the Bench Sprint
8. 

   8. Side To Side Box Shuffle

   73% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to one side of the box with your left foot resting on the middle of it.
   2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
   3. Continue shuffling back and forth across the box.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Balance: easier to stay steady on than the Bench Sprint
9. Play demonstration

   9. Wheel Run

   73% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a plank position with your hands on the wheel and your body straight.
   2. Engage your core and start rolling the wheel forward by extending your arms.
   3. Continue rolling until your body is fully extended and your arms are overhead.
   4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Bench Sprint
   • Primary muscle: your heart and lungs, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: standing, the same as the Bench Sprint
10. Play demonstration

    10. High Knee Against Wall

    72% match

    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand facing a wall with your feet hip-width apart.
    2. Place your hands on the wall for support.
    3. Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
    4. Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
    5. Continue alternating legs in a running motion, bringing your knees up as high as possible.
    6. Maintain a fast pace and keep your upper body stable throughout the exercise.
    7. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: your heart and lungs, not glutes
    • Equipment: bodyweight only, the same as the Bench Sprint
    • Body position: standing, the same as the Bench Sprint
    • Balance: easier to stay steady on than the Bench Sprint