QuadricepsBeginner
Bench Sprint
Rapidly switching feet on top of a low bench or box, driving up through the top leg on every switch. Builds foot speed, knee drive and hip extension for sprinting.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hip Flexors
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Cardiovascular System
- Sets
- 3–5
- Duration
- 15–30 sec
- Rest
- 45–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.