TrackYourLift

How to Do Bench Sprint — Form, Muscles & Tips

Learn how to do the Bench Sprint: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  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.