Workout Labs
WOMEN
MEN
WOMEN
MEN
LOGIN Upgrade to PRO
2 SHARES
WorkoutLabs
Average Rating: 4.7
Votes: 287
Reviews: 287
Exercise guide
You can switch gender of illustrations here
Got it
Browse workoutsWorkouts

Bench Hops / Box Jumps

Bench Hops / Box Jumps
Equipment required
Primary muscle group(s)
Muscle Groups
  1. Place your hands on the edges of a stable box or bench. Bend at the waist and keep your core tight. Keeping your gaze towards the bench, put a slight bend in your knees.
  2. Explosively jump, launching your body to the opposite side of the bench. Land on both feet and check your form. Again, make sure your core is braced.
  3. Repeat the movement, gaining speed as you advance.
Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.

Related exercises to discover

Bench hops / box jumps is a gym work out exercise that targets hamstrings and quadriceps and also involves abs and calves and glutes & hip flexors. Refer to the illustration and instructions above for how to perform this exercise correctly. Two-arm kettlebell squat swings, lunge punches / lunges and 180 / twisting jump squats are related exercise that target the same muscle groups as bench hops / box jumps. Visit our directory for more exercises.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
Available with your
WORKOUT PRO membership
Learn More