Start
End
Plyometrics
Bench Sprint
beginnerother·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
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.
Alternatives to Bench Sprint
Same muscles, different equipment or difficulty
