Jump Over Bench

Intermediate Level of Difficulty

The jump over bench is an intermediate lower body exercise that targets the quads, glutes and calves. This exercise will improve explosive power, balance and agility.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Calves


Calves (calf muscles) influence the ankles and contribute to overall ankle strength. Strengthening your calf muscles will help your balance and performing movements such as running, walking and jumping.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

jump over bench - step 1

Step 1

Start in a standing position in front of the bench with your feet shoulder width and your hands at your side.

jump over bench - step 2

Step 2

Lower your body into a jumping position, flexing the hips and knees and jump over the bench with both feet leaving the ground at the same time.

jump over bench - step 3

Step 3

Land with both feet touching the ground at the same time, trying to land as softly as possible.