FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the bench sprint, including tips, variations, and the muscle groups it targets.
Bench sprints replicate running mechanics with added resistance and rhythm. Use them as a finisher or dynamic conditioning drill.
Instructions
- Stand behind a bench or step with one foot resting on the surface.
- Drive up with the lead leg, switching feet in the air and landing with the opposite foot on the bench.
- Pump your arms naturally as you switch legs.
- Repeat for time or reps, focusing on rhythm and control.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings