Explosive lower-body health is crucial for fulfillment in lots of features of your train program, similar to firming and shaping your legs. Some sort of free-weight train such because the leg press is required to construct the bottom of lower-body energy. However, the ability that's wanted to really feel like you might be flying can't be constructed solely from machines within the fitness center. Rather, energy have to be utilized shortly if you wish to bounce increased, and that requires a mixture of energy and explosive varieties of coaching. Bench jumps are a superb solution to generate muscle energy, whereas enhancing your physique stability and burning numerous energy within the course of.  This is an train that you are able to do when you find yourself touring on the highway, and in that manner, you'll be able to preserve and enhance your lower-body energy even when there isn't any fitness center in sight.

Muscle Structure and Function

The bench bounce includes many thigh and hip muscle groups, however we are going to solely hit on the most important ones right here. The quadriceps femoris muscle group consists of 4 muscle groups that cowl the anterior and lateral elements of the femur bone of the thigh. The vastus lateralis muscle covers the lateral a part of the femur, the vastus medialis muscle is anchored to the medial a part of the femur, and the vastus intermedius muscle is connected to the central, anterior a part of the femur. The muscle fibers from the three vasti muscle groups come collectively into the tendon of the rectus femoris to kind the quadriceps tendon. Unlike the opposite vasti muscle groups, the rectus femoris begins on the hip bones on the iliac crest and above the hip joint. Its fibers run straight down from the hip to the knee and fix to the patellar tendon, together with the three vastus muscle groups to connect to the patella.  This tendon attaches to the patella (kneecap) and continues to connect to the tibia bone of the decrease leg because the patellar ligament. Together, the three vasti and the rectus femoris prolong (straighten) the leg on the knee.

The gluteus maximus is the most important extensor muscle of the hip joint and is lively when you find yourself leaping upward to straighten the hip. The gluteus maximus is particularly lively when motion between the pelvis and femur goes past 15 levels of extension, so the bigger hip angles of bench squats (as much as 90 levels) will strongly activate the gluteus maximus. The fibers of the gluteus medius muscle run between the ilium bone of the hip and the posterior a part of the femur bone of the thigh. It abducts the femur on the hip joint by transferring the femur laterally, away from the midline of the physique. The gluteus medius has an essential operate in sustaining stability in the course of the takeoff and touchdown of bench jumps.

The hamstring muscle groups encompass the lengthy head of the biceps femoris, semimembranosus and semitendinosus muscle groups. These muscle groups connect to the posterior bones of hip and pelvis. They prolong down the posterior facet of the femur bone to connect both on the medial facet of the tibia, the medial facet of the superior a part of the tibia bone of the leg (semitendinosus and semimembranosus), or the lateral facet of the tibia bone slightly below the knee (biceps femoris). Together these muscle groups can flex the knee. However, when the foot is on the bottom, the hamstrings may help to increase (straighten) the hip joint, and due to this fact these muscle groups are very activated in the course of the upward leap in bench jumps.

Bench Jumps

This is an explosive motion and ought to be finished by specializing in leaping up on the bench as quick as attainable.

1. Stretch your quadriceps and hamstrings earlier than starting this train.

2. Select sneakers which have a great rubber sole and that won't slip on the bench. It can be essential that you don't bounce on a floor that's slippery.

3. Stand on a flat floor and place a bench that's about 24 inches excessive in entrance of you.

4. Bend your knees barely. Squat down till your knees are flexed to an angle of about 90 levels.




5. Explode upward as you bounce as excessive as you'll be able to, leaping on prime of the bench. Be positive to land on each toes concurrently. You might want to swing your arms upward as you bounce, as it will assist to maintain your stability.

6. Once you might be on the bench, bounce backward off of the bench, once more touchdown on each toes.

7. As your toes contact the bottom, bend your knees to soak up the impression.

8. Flex the knees slightly additional, then instantly with none relaxation, leap upward once more and again on the bench. You will truly be capable of bounce increased on the subsequent rep, as a result of your muscle groups and tendons will likely be stretched, and you'll launch the power as you explode upward.

9. Continue for at least 10 reps however work as much as 20. Rest a couple of minute, then repeat the set. You can work as much as 3 units.

The relative diploma of muscle exercise differs among the many quadriceps muscle groups in the course of the bounce. The pressure within the vasti muscle groups diminishes as you strategy the highest portion of the raise (with the knees straightened). Conversely, the rectus femoris is much less lively on the backside however turns into extra activated when the hip and knee are being prolonged. Since the gluteus maximus muscle and hamstring muscle groups are robust extensors of the hip, they're very lively in the course of the bounce upward.


This is a very intensive train. The muscle groups of your decrease physique will likely be stretched below your body weight as you bounce off of the bench throughout every rep, and this implies which you can get actually sore thighs and gluteal muscle groups from this train. Although it's possible you'll not fairly be capable of bounce over small buildings, a couple of months of bench jumps will propel your leg and hip energy to leap increased than you'll have imagined.



de Villarreal ES, Gonzalez-Badillo JJ, & Izquierdo M (2008). Low and reasonable plyometric coaching frequency produces higher leaping and sprinting beneficial properties in contrast with excessive frequency. J Strength Cond Res, 22, 715-725.

de Villarreal ES, Kellis E, Kraemer WJ, & Izquierdo M (2009). Determining variables of plyometric coaching for enhancing vertical bounce top efficiency: a meta-analysis. J Strength Cond Res, 23, 495-506.

Foure A, Nordez A, Guette M, & Cornu C (2008). Effects of plyometric coaching on passive stiffness of gastrocnemii and the musculo-articular complicated of the ankle joint. Scand J Med Sci Sports, quantity 19, subject 6, 811-818. Published on-line Aug. 6, 2008.

Moore KL and AF Dalley. Clinically Oriented Anatomy. Fourth version. Baltimore, Lippincott Williams & Williams, 531-546, 1999.

Moran KA, Clarke M, Reilly F, Wallace ES, Brabazon D, & Marshall B (2009). Does endurance fatigue improve the chance of harm when performing drop jumps? J Strength Cond Res, 23, 1448-1455.

Waligora AC, Johanson NA, & Hirsch BE 2009. Clinical anatomy of the quadriceps femoris and extensor equipment of the knee. Clin Orthop Relat Res, 467, 3297-3306.

Ziv G, Lidor, R 2009. Vertical bounce in feminine and male basketball players-A evaluate of observational and experimental research. J Sci Med Sport, 13, 332-339, 2010.

The put up Tone and Shape Your Legs With Bench Jumps first appeared on FitnessRX for Women.