Straddle Jump Ups on Bench

Intermediate Level of Difficulty

The straddle jump ups on the bench really work the muscles of the lower body exercise. This plyometric exercise hits the quads, hamstrings, buttocks and calves.


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

straddle jump ups on bench - step 1

Step 1

Start with your legs straddled at the sides of the bench or steps that you are jumping up on to. Keep your back straight and your chin up throughout the exercise.

straddle jump ups on bench - step 2

Step 2

Jump up on to the bench using the explosive power of your quads.

straddle jump ups on bench - step 3

Step 3

Jump back down to the ground, trying to stay as light as you can on your toes. Keep your head up and your back straight throughout the exercise.