Quick-Tempo Bench Jump

Learn how to perform quick-tempo bench jumps correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Quick-Tempo Bench Jump

Exercise Families: Cardio,  Glutes

Equipment: Minimal Equipment

Trainer: Ashley Steele


  1. Place a workout bench,  a 6-12" raised platform, or box on the floor 3-6" in front of your feet on a non-slip surface. Stand with your feet hip-width apart or closer, arms by your sides. Pull your shoulders down and back and engage your core to stabilize your spine.

  2. Begin your downward phase by first shifting your hips backward then slowly moving down to create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Angle your torso slightly forward, bending at the hips, keep your head facing the bench or platform and position your arms where comfortable or where they offer the greatest degree of balance support.

  3. Without delay, explode upwards through your lower extremity while swinging your arms forward and jumping onto the top of the raised bench, platform or box, pushing and extending your ankles, knees, and hips simultaneously. As you jump into the air, keep your feet level with each other and parallel with the floor.

  4. The most important component of the landing phase on a bench or box is proper foot position and to avoid excessive forward movement in your lower extremity which places additional stresses on your knees.

  5. Attempt to land softly, your trunk inclined forward, rolling backward quickly towards the heels to create a level foot, parallel with the surface. Keep your core muscles engaged, stiffening your torso to protect your spine. Always push your hips backward and drop your hips to absorb the jumping forces. Avoid locking your knees and quads on your landing as this may lead to potential knee injuries.

  6. Immediately hop down off the bench, and repeat. Be sure not to pause at the bottom of the movement. Drive your elbow behind you as you squat, then as you jump, reach your arms overhead as high as possible.

  7. You should feel this exercise working your hips, knees, and ankles. Learn first how to squat and perform regular squat jumps before attempting to perform box jumps. The height of the platform/box should not exceed your vertical jump height.  

Alternative Exercises:

Tempo Jump Squat  Jump Rope Skip

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