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Bench Jump

Bench Jump: Quadriceps.

Primary muscles
Quadriceps
Secondary muscles
Calves, Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Category
Plyometrics
Mechanic
Compound
Force
Push

Movement notes

  1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
  2. Perform a short squat in preparation for the jump; swing your arms behind you.
  3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
  5. Turn around and face the opposite direction, then jump back over the bench.
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