How to Do Bench Sprint
Start and end of one clean rep of Bench Sprint.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Calves, Glutes, Hamstrings |
| Equipment | Machine |
| Category | Plyometrics |
How to perform Bench Sprint
- Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- Push off with your foot on top of the bench, extending through the hip and knee.
- Land with the opposite foot on top of the box, returning your other foot back to the start position.
- Continue alternating from one foot to another to complete the set.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Bench Sprint work?
Bench Sprint mainly works the quads, with the calves, glutes, hamstrings helping as secondary movers.
What equipment do I need for Bench Sprint?
Bench Sprint needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Bench Sprint?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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