▸ Legs
Bench Jump
QuadricepsBody Only
intermediate · compound · plyometrics
Also works: Calves · Glutes · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
Perform a short squat in preparation for the jump; swing your arms behind you.
03
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
04
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
05
Turn around and face the opposite direction, then jump back over the bench.