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. 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
2. Play demonstration

   2. 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
3. 

   3. Single Leg Butt Kick

   77% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

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

   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
4. 

   4. 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
5. Play demonstration

   5. 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
6. Play demonstration

   6. 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
7. 

   7. Double Leg Butt Kick

   71% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Begin standing with your knees slightly bent.
   2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
   3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
   4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

   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
   • Balance: easier to stay steady on than the Bench Sprint
8. Play demonstration

   8. Mountain Climber

   71% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
   2. Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
   3. Continue alternating legs in a running motion, keeping your hips low and your core engaged.
   4. Maintain a steady pace and breathe evenly throughout the exercise.
   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

   • Primary muscle: your heart and lungs, not glutes
   • Equipment: bodyweight only, the same as the Bench Sprint
   • Body position: lying face down, not standing
9. Play demonstration

   9. Astride Jumps

   69% match

   • Cardio
   • 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. Jump explosively upwards, extending your legs and arms.
   4. While in the air, spread your legs apart and bring your arms out to the sides.
   5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
   6. 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

   • 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. Scissor Jumps

    69% match

    • Cardio
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    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

    • 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