bench sprint · Impulse

What is Bench Sprint? Bench sprint is a high-intensity plyometric exercise that targets the lower body, specifically the quads, hamstrings, glutes, and calves. It involves explosive movements similar to sprinting, but with the added challenge of performing the exercise on a bench.

Start by standing facing a bench or a sturdy elevated platform.
Quickly step onto the bench with one foot, driving your arms forward for momentum.
Explosively drive your other knee up towards your chest while simultaneously pushing off the bench with your planted foot.
Land back on the ground softly, immediately transitioning into the next repetition.
Repeat the movement, alternating legs with each rep.

Using improper form, such as rounding the back or hunching over.
Failing to fully extend the hips and knees during the explosive phase. - Allowing the knees to collapse inward during the movement.
Using too high of a bench height, leading to potential injuries. - Performing the exercise too quickly, sacrificing form for speed.

Start with a lower bench height to master the movement before progressing to a higher surface.
Focus on explosive power and height with each repetition. - Engage your core and maintain proper posture throughout the exercise.
Land softly to reduce impact on the joints and prevent injuries. - Incorporate bench sprints into your HIIT (High-Intensity Interval Training) workouts for an added challenge.