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Bench Sprint

The Bench Sprint is a beginner none (bodyweight) exercise that works the Quads, Legs, Calves, Glutes, Hamstrings. Follow the steps below or watch the demonstration.

Target musclesQuads, Legs, Calves, Glutes, Hamstrings
EquipmentNone (Bodyweight)
LevelBeginner

How to do the Bench Sprint

  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.

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.