Bench jump: how to do it and what it works
Plyometric jump onto a stable surface.
- Main muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gastrocnemius, Hamstrings
- Equipment
- Box or step
How to do it
Bench jump
Vertical jump landing on a bench or low box that prioritizes power and a quiet landing.
Form. Choose a safe height, land with both feet fully on it and step down with control before repeating.
Common mistake. Using an unstable surface, landing stiff, or choosing a height that makes you tuck the knees without control.
