Bench skip
If you're looking for a challenging lower-body exercise that will give you a serious cardiovascular workout, the bench skip is the perfect choice. This explosive move requires you to switch the position of your feet as you jump up onto a bench. Not only does it target the muscles of the lower body, but it can also be used as part of a fat-loss or athleticism-focused workout or circuit. To really get the most out of the bench skip, try performing it for high reps or for a set amount of time. You'll soon be feeling the burn!
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Other
Benefits Of This Exercise
- The bench skip is an intense lower-body exercise that provides a serious cardiovascular workout.
- This explosive move requires you to rapidly switch the position of your feet as you jump up onto a bench.
- The bench skip works the quads, adductors, glutes, and hamstrings.
- It can be done with high intensity for aerobic training and fat loss.
- It provides a serious challenge and calorie burn.
- Any bench-style elevated surface can be used to perform the exercise.
- For an increased challenge, try performing the bench skip for high reps or for a set amount of time.
Step by Step Instructions For Bench skip
- Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- Push off with your foot on top of the bench, extending through the hip and knee.
- Land with the opposite foot on top of the box, returning your other foot back to the start position.
- Continue alternating from one foot to another to complete the set.
Warm Up Tips
- Start by standing on the ground with one foot resting on a bench or box. Position your heel close to the edge.
- Push off with your foot on top of the bench, extending through the hip and knee. This will propel you upwards.
- As you reach the peak of your jump, quickly switch positions of your feet in mid-air. Land with the opposite foot on top of the box, while returning your other foot back to the start position on the ground.
- Continue alternating from one foot to another to complete the set. Aim for a smooth and fluid motion.
- If you're a beginner, start with a lower bench height and focus on mastering the technique before progressing to a higher bench.
- Engage your core throughout the exercise to maintain stability and control.
- Remember to land softly, absorbing the impact with your legs to prevent any strain or injury.
- To increase the intensity, try performing the bench skip for high reps or for a set amount of time. This will challenge your cardiovascular fitness and endurance.
- Incorporate the bench skip into your lower-body workout routine or circuit for a comprehensive leg and glute workout.
- Listen to your body and take breaks as needed. It's important to pace yourself and avoid overexertion.
- Don't forget to warm up before attempting the bench skip. Incorpor
Bench skip Safety Tips
- Ensure that the bench or box you are using is stable and secure before starting the exercise.
- Start with a low bench or box height if you are a beginner, and gradually increase the height as you become more comfortable and confident with the exercise.
- Engage your core muscles throughout the exercise to maintain stability and control.
- Use proper form and technique to prevent any unnecessary strain or injury. This includes landing softly and quietly on the bench, with your knees slightly bent to absorb the impact.
- Start with a slow and controlled pace, and gradually increase the speed and intensity as you progress.
- Listen to your body and stop immediately if you experience any pain or discomfort.
- Warm up before performing the bench skip to prepare your muscles and joints for the exercise.
- Cool down and stretch after completing the exercise to promote muscle recovery and flexibility.
- Stay hydrated throughout your workout to prevent dehydration and fatigue.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting the bench skip.
Incorporating Into Other Workouts
One way to incorporate the bench skip into workouts is by including it as part of a plyometrics routine. Plyometrics are exercises that involve explosive movements to improve power and speed. The bench skip fits perfectly into this category as it requires rapid switching of foot positions while jumping onto a bench.
To incorporate the bench skip into a workout, you can follow these steps:
1. Start by standing on the ground with one foot resting on a bench or box, with your heel close to the edge.
2. Push off with the foot on top of the bench, extending through the hip and knee.
3. Land with the opposite foot on top of the box, while returning your other foot back to the starting position.
4. Continue alternating from one foot to another to complete the set.
You can perform the bench skip for a set number of reps or for a specific amount of time to increase the challenge and intensity. This exercise works the quads, adductors, glutes, and hamstrings, providing a serious cardiovascular challenge and calorie burn.
The bench skip can be included in intermediate-level workouts, especially if you're looking to target your lower body while also working on your athleticism and fat loss goals. It can be done with high intensity, making it suitable for aerobic training as well.
Remember, you can use any bench-style elevated surface to perform the bench skip, so it can easily be incorporated into your existing workout routine. Just make sure to warm up properly before attempting this exercise and listen