Bench Jump

A intermediate plyometrics exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Push

How to do the Bench Jump

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.
Perform a short squat in preparation for the jump; swing your arms behind you.
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
Turn around and face the opposite direction, then jump back over the bench.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bench Jump

Questions

What muscles does the Bench Jump work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Bench Jump good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Leg Diagonal Bound first.

What can I do instead of the Bench Jump?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Bench Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).