Bench Jump

What it is

This plyometric exercise involves dynamically jumping over a bench or box. It primarily strengthens your quadriceps. You will also engage your calves, glutes, and hamstrings to power your jumps and absorb landings.

Technique tips

• Use a sturdy, stable bench appropriate for your current ability.
• Initiate the jump with an explosive drive from your hips and legs.
• Swing your arms powerfully to generate upward momentum.
• Land softly on the balls of your feet, bending your knees to absorb impact.
• Maintain a controlled tempo, focusing on smooth transitions.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.