GymPlan AI
Exercises › Quads › Bench Sprint

Bench Sprint

Bench Sprint is a beginner compound plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Bench Sprint: starting position
Starting position
Bench Sprint: end position
End position

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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Track your bench sprint with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Bench Sprint alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateQuick LeapOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · Beginner

FAQ

What muscles does the bench sprint work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of bench sprint should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the bench sprint good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More quads exercises →