How to do: Bench Jump

Quadricepsintermediatebody only

Bench Jump — starting position — Start position

Bench Jump — finishing position — Finish position

Step-by-step instructions

1Begin 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.
2Perform a short squat in preparation for the jump; swing your arms behind you.
3Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
4Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
5Turn around and face the opposite direction, then jump back over the bench.

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Photos & base instructions from the open-source Free Exercise DB (public domain).