Bench jumps are a plyometric exercise, used to build lower-body strength, and power.

  • -Stand with feet shoulder width apart, a comfortable distance away from a bench or box.
  • -Drop into a quarter squat swinging your arms back, then jump onto the bench with feet hip width apart swinging your arms forward.
  • -Land quietly, and step back gently.
  • -Jump onto the bench again, this time step back with the opposite foot.
  • -Keep your chest lifted throughout and squeeze your glutes as you jump.
  • -Breathe calmly and repeat, for your desired amount of reps.
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