Jump Ups on Bench

Intermediate Level of Difficulty

This is a beginner plyometric exercise that builds explosive speed and power in the legs and core.


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 Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

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 ups on bench - step 1

Step 1

Start in front of the bench with your feet shoulder width apart, your knees bent and your back straight.

jump ups on bench - step 2

Step 2

Jump with both feet at the same time and land with your feet shoulder width apart on the bench.

jump ups on bench - step 3

Step 3

Jump off of the bench back to the starting position and repeat.