Slow-Tempo Bench Hop

See how to do slow-tempo bench hops with SHOCK Personal Trainer Ashley Steele!

How to Slow-Tempo Bench Hop

Exercise Families: Cardio,  Low Impact

Equipment: Minimal Equipment

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. Slowly hop 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.

Alternative Exercises:

Bench Hop  Run In-Place

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