Bench Sprint
How to do the Bench Sprint with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Other
How to do the Bench Sprint
- 1
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- 2
Push off with your foot on top of the bench, extending through the hip and knee.
- 3
Land with the opposite foot on top of the box, returning your other foot back to the start position.
- 4
Continue alternating from one foot to another to complete the set.
Log it, see it on your body.
Every Bench Sprint set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |