Start
End
LegsBeginnerBodyweight
Bench Sprint
عدو البنش
Target Muscles
QuadsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
