Side Up Jump Top Bench

Side Up Jump Top Bench

The Side Up Jump Top Bench is a dynamic and challenging exercise that targets multiple muscle groups in your lower body, including your quadriceps, hamstrings, glutes, and calves. This exercise also engages your core muscles to help improve stability and balance. To perform this exercise, you'll need a sturdy bench or platform that can safely support your weight. Begin by standing beside the bench with your feet shoulder-width apart. With a slight bend in your knees, hinge at your hips and push your buttocks back, lowering into a squat position. Maintain a tight core and explosive power as you push off the ground with both feet, propelling yourself laterally and upwards. As you ascend, aim to land softly on top of the bench with both feet, ensuring that you maintain proper balance and control. From the top of the bench, engage your lower body and explosively jump back down to the starting position. Land with a slight bend in your knees to absorb the impact and immediately prepare for the next repetition. Remember to keep your chest lifted, back straight, and knees in line with your toes throughout the movement. This exercise can be modified to suit your fitness level by adjusting the height of the bench or platform. Incorporating the Side Up Jump Top Bench into your workout routine can help improve lower body strength, power, and overall athleticism. However, it's important to start with lighter weights or lower platforms if you're a beginner, and gradually progress as you become more comfortable and confident with the exercise.


  • Start by standing beside a sturdy bench or platform, with your feet hip-width apart.
  • Take a step to the side and place the foot closest to the bench on top of it, while keeping the other foot planted on the ground.
  • Bend your knees slightly, as if you're going into a mini-squat position.
  • Engage your core and push through your planted foot to jump up onto the bench.
  • As you land on the bench, keep your knees slightly bent to absorb the impact.
  • Stand up tall on the bench, bringing your other foot onto it as well.
  • Pause for a moment, keeping your balance on the bench.
  • Step down one foot at a time from the bench, returning to the starting position.
  • Repeat for the desired number of repetitions, alternating the starting foot with each set.

Tips & Tricks

  • Focus on engaging your core throughout the entire movement.
  • Start with a lower bench height and gradually increase the height as you gain strength and improve your form.
  • Make sure to jump explosively, using your legs and glutes to propel yourself up onto the bench.
  • Land softly and with control to protect your joints and avoid injury.
  • Use your arms to help generate momentum and lift yourself up onto the bench.
  • As you progress, challenge yourself by adding weights or resistance bands to increase the intensity.
  • Don't forget to warm up before attempting the exercise to prevent muscle strain or injury.
  • Listen to your body and take breaks as needed, especially if you start feeling fatigued.
  • Maintain proper form throughout the exercise to maximize effectiveness and avoid strains or sprains.
  • Incorporate this exercise into a well-rounded workout routine that includes strength training, cardio, and flexibility exercises for optimal fitness results.


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