Bench skip

The bench skip is an explosive lower-body exercise that involves alternating the position of the feet on top of a bench. It primarily targets the muscles of the lower body, but is also a serious cardiovascular challenge. It is often performed for high reps or for time as part of a fat-loss or athleticism-focused workout or circuit.


  1. Works the quads, adductors, glutes, and hamstrings
  2. Can be done at a high intensity for aerobic training or fat loss
  3. Serious cardiovascular challenge and calorie burn
  4. Can be performed with any bench-style elevated surface

Bench skip Images


Bench skip Instructions

Bench skip muscle diagram
  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.