Bench Jump
Bench Jump is a plyometric power – two-foot obstacle clearance exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric power – two-foot obstacle clearance
Exercise technique
- Obstacle
Choose a sturdy bench low enough to clear and empty the landing area beyond it.
- Start
Stand shoulder-width apart before the bench.
- Prepare
Drop into a short squat and draw your arms back.
- Takeoff
Extend your hips, knees and ankles to jump forward and upward.
- Clearance
Tuck your knees enough to carry your feet over the bench.
- Land
Land softly on both feet together beyond the bench.
- Change direction
Regain full balance before turning to prepare for the opposite direction.
Key technique points
- Land beyond the bench, not on it.
- Keep the landing area clear.
- Take off with both feet together.
- Absorb landing with soft knee flexion.
- Turn after landing.
- Choose obstacle height for safe clearance.
Common mistakes
Stepping onto the bench
Do not confuse obstacle clearance with a box jump.
Insufficient distance
Do not choose a takeoff distance that makes your foot strike the far edge.
Turning in the air
Do not turn backward before landing.
Landing with straight knees
Do not land after clearance without absorbing impact through your legs.
Taking off too close
Do not choose a cramped takeoff point that prevents forward knee travel.
Repeating without balance
Do not jump in the opposite direction before stabilizing.
Frequently asked questions
Bench Jump: why is “Stepping onto the bench” a mistake?
Do not confuse obstacle clearance with a box jump.
Bench Jump: why is “Insufficient distance” a mistake?
Do not choose a takeoff distance that makes your foot strike the far edge.
Bench Jump: why is “Turning in the air” a mistake?
Do not turn backward before landing.
Bench Jump: why is “Landing with straight knees” a mistake?
Do not land after clearance without absorbing impact through your legs.
Bench Jump: why is “Taking off too close” a mistake?
Do not choose a cramped takeoff point that prevents forward knee travel.
Bench Jump: why is “Repeating without balance” a mistake?
Do not jump in the opposite direction before stabilizing.
What should I focus on when doing Bench Jump?
Land beyond the bench, not on it. Keep the landing area clear. Take off with both feet together. Absorb landing with soft knee flexion. Turn after landing. Choose obstacle height for safe clearance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.