Bench Sprint

A beginner plyometrics exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Bench Sprint

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

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 Sprint

Questions

What muscles does the Bench Sprint work?

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

Is the Bench Sprint good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bench Sprint?

Good alternatives that train the quads: Depth Jump Leap, Front Cone Hops (or hurdle hops), Lateral Box Jump or Lateral Cone Hops.

How many sets and reps of the Bench Sprint 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).