▸ Legs
Bench Sprint
QuadricepsOther
beginner · 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
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
02
Push off with your foot on top of the bench, extending through the hip and knee.
03
Land with the opposite foot on top of the box, returning your other foot back to the start position.
04
Continue alternating from one foot to another to complete the set.