Bench Hops

Quads, Glutes, CalvesBench

A dynamic drill to build endurance, coordination, and leg strength. Hopping over a bench heavily recruits your quads, glutes, and calves. Keep tight body control to maintain balance.

How to do it

1Stand on one side of a bench and grip the edges tightly with your hands for stability.

2Softly bend your knees and shift part of your body weight into your hands.

3Exhale as you push off the floor with both feet and hop over the bench.

4Land softly on bent knees on the opposite side.

5Without pausing, hop immediately back to the start side while keeping a steady rhythm.

Common mistakes

Landing on straight legs, sending heavy impact forces into your joints.

A loose grip on the bench, reducing control and increasing fall risk.

Losing your rhythm or stopping abruptly, reducing conditioning benefits.

Breathing

Exhale as you push off the floor, inhale as you land.

Make it harder or easier

To make it easier, perform quick step-overs or hops on the spot instead.

To make it harder, pick up the pace or minimize ground contact time between hops.

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.