10 Best Bench Sprint Alternatives for Limited-Equipment Workouts

The Bench Sprint is done standing. Ranked closest by our scoring: the Single-cone Sprint Drill, the Linear 3-part Start Technique and the Push To Run.

Bench Sprint

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bench Sprint

The steps for the Bench Sprint itself, so you can judge how close each substitute below really is.

Glutes, with calves, glutes, hamstrings · Other · Intermediate · Compound

  1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
  2. Push off with your foot on top of the bench, extending through the hip and knee.
  3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
  4. Continue alternating from one foot to another to complete the set.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Single-cone Sprint Drill

    1. Single-cone Sprint Drill

    84% match

    Quadriceps · Intermediate · Compound

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

    • Other
    How to perform it
    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. Linear 3-part Start Technique

    2. Linear 3-part Start Technique

    80% match

    Hamstrings · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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. Push To RunPlay demonstration

    3. Push To Run

    79% match

    Cardio · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  6. Carioca Quick Step

    6. Carioca Quick Step

    75% match

    Adductors · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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

Bench Sprint FAQ

What muscles does Bench Sprint work?

Bench sprints primarily target the glutes and hamstrings through rapid hip extension, with secondary loading of quads, calves, and the core for stabilization. The movement emphasizes posterior chain activation and horizontal force production, so you recruit fast-twitch motor units for power.

What is the best bodyweight alternative to Bench Sprint?

Hill sprints are the best bodyweight substitute because they preserve high hip-extension velocity and horizontal force without equipment. Cue a slight forward lean, drive aggressively through the balls of your feet, and forcefully extend the hips to maximize glute and hamstring recruitment.

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