Bench Hop-Overs

Quads, Glutes, CalvesBench

A dynamic exercise designed to build stamina, agility, and leg strength. Demands constant focus and soft, shock-absorbing landings.

How to do it

1Stand beside a bench and grip the edges firmly with both hands.

2Hinge slightly forward at the hips, shifting some of your body weight into your hands.

3Bend your knees slightly and explode off both feet to hop sideways over the bench.

4Land softly on bent knees on the opposite side.

5Maintain balance, push off immediately, and hop back across.

Common mistakes

Landing on locked, straight legs, transferring harsh impact forces straight into your joints.

Holding the bench with a weak grip, increasing the risk of your hands slipping.

Clipping the bench with your feet due to a lack of jump height or fatigue.

Breathing

Exhale forcefully as you drive off the floor and jump. Inhale as you land and touch down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.