Bench Hop

Learn how to perform bench hops with video and instructions by SHOCK App trainer, Ashley Steele.

How to Bench Hop

Exercise Families: Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand on one side of the bench with your feet together. Grab the bench while keeping your shoulders directly above your hands.

  2. Quickly spring to the other side of the bench, attempt to land softly with your knees bent, trunk inclined forward, rolling back towards the heels to create a level foot. Without pause, immediately spring to the other side of the bench, landing with your knees bent.

  3. Always push your hips backward and drop your hips to absorb the jumping forces. Keep your core muscles engaged, stiffening your torso to protect your spine.

  4. Bench hops are a great way to burn calories, elevate your heart rate, and work your total body. If lateral bench jumps are too challenging or cause joint-discomfort you can elevate your heart rate performing lower impact movements for the same specified time as this exercise.

Alternative Exercises:

Split Jump  Lateral Hop

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