Bench Sprint

What it is

This dynamic exercise involves quickly alternating your feet on a raised surface, building power and endurance in your lower body. You will primarily target your quadriceps. Secondary engagement comes from your glutes, hamstrings, and calves. It's a compound movement that enhances athletic performance.

Technique tips

• Focus on an explosive push-off from the elevated foot.
• Maintain a controlled, consistent rhythm throughout the set.
• Keep your lead heel close to the edge of the bench.
• Drive through your hip and knee for complete extension.
• Engage your core for stability and balance as you move.
• Coordinate your arm swing with your leg drive for efficiency.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.