Bench Sprint
- Works
- Quads, plus calves, glutes and hamstrings
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- Push off with your foot on top of the bench, extending through the hip and knee.
- Land with the opposite foot on top of the box, returning your other foot back to the start position.
- Continue alternating from one foot to another to complete the set.
Cues
- One foot on the bench, heel near edge.
- Push off the top foot.
- Switch feet fast in the air.
- Arms pump like a sprint.
Common mistakes
- Pushing off the bottom foot.
- Leaning back.
Where to start
Sets3-4
Reps20-30 s
Rest1 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.