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Quadriceps · Intermediate

Bench Sprint

Rapid alternating foot switches on a low rigid bench for conditioning, coordination, and repeated lower-body power.

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Bench Sprint demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCardioCore

Equipment

Bench

Sets × time

3 × 20 sec

Rest

40 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing a stable bench with one foot planted on top and the other on the floor.
  2. 02Brace your trunk and coordinate your arms as you would during sprinting.
  3. 03Drive through the elevated foot and switch your feet quickly while airborne.
  4. 04Land softly with the opposite foot on the bench and the other foot on the floor.
  5. 05Continue alternating at the assigned pace while keeping each contact light and the bench stable.

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Variations

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