Bench Sprint

Technique

How to perform Bench Sprint

1. Face a stable bench or box with one foot supported on top and the other on the floor.
2. Bend the supporting hip and knee, then push through the elevated foot to drive upward.
3. Switch your legs while airborne so the opposite foot comes forward onto the support.
4. Land with that foot on the bench or box and the other on the floor, bending your joints to control the landing.
5. Repeat the alternating push-offs without drifting into the support or losing your foot placement.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.