Start
End
Plyometrics
Bench Jump
intermediateBodyweight·compound·push
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
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.
2
Perform a short squat in preparation for the jump; swing your arms behind you.
3
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
4
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
5
Turn around and face the opposite direction, then jump back over the bench.
Alternatives to Bench Jump
Same muscles, different equipment or difficulty
