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Exercise Benefits With Proper Form & Technique

Jump Squat / Straddle Jump On Bench

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muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, ShinsMuscle
required:Bench or Stool
optional:Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
Variations available (2)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

Starting Position

  • the bench or stable stool is between your legs
  • keep the posture as upright as possible

Correct Execution

  • bend the knees, until your glutes almost touch the seat area
  • guide the arms back
  • bring them forward while stretching the legs to gain momentum
  • push yourself off the ground and jump onto the bench
  • the feet are together then
  • soft-land with bent knees
  • jump down and with a soft landing there, you can also step down to preserve the joints
  • go on with the next rep immediately
  • do this for a longer period of time

tip for the workout

  • hold weights in your hands to impede the exercise (see video)