Bench Sprint
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.
How to program the Bench Sprint
Sets and reps
As a compound movement, the Bench Sprint responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bench Sprint is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Bench Sprint into a plan
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Frequently asked questions
What muscles does the Bench Sprint work?
The Bench Sprint primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Bench Sprint?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Bench Sprint should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
