How to do: Bench Sprint

Quadricepsbeginnerother

Bench Sprint — starting position — Start position

Bench Sprint — finishing position — Finish position

Step-by-step instructions

1Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
2Push off with your foot on top of the bench, extending through the hip and knee.
3Land with the opposite foot on top of the box, returning your other foot back to the start position.
4Continue alternating from one foot to another to complete the set.

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