Bench hop over
A high-intensity plyometric exercise where you grip a bench and hop laterally from side to side, building cardiovascular endurance, agility, and lower-body explosive power.
Count your Bench hop over reps with AIFree in your browser — no app, no equipmentHow to Do Bench hop over
- Stand on one side of a flat utility bench, facing the bench, and grip the edges firmly with both hands spaced about shoulder-width apart.
- Shift your body weight forward so that your shoulders are positioned directly over your hands and wrists.
- Bend your knees slightly to prepare, then push off the ground explosively with both feet to propel your lower body up and over the bench.
- Keep your hands firmly planted on the bench to support your weight as your legs swing to the opposite side.
- Land softly on the balls of your feet on the other side, immediately bending your knees to absorb the impact.
- Without pausing, push off the ground again to hop back to the starting side, maintaining a fluid rhythm.
Muscles worked
Form tips
- Keep your shoulders stacked directly over your hands throughout the movement to maintain stability and prevent slipping.
- Focus on landing softly on the balls of your feet to protect your joints and enable a quicker transition into the next hop.
- Actively pull your knees toward your chest as you hop to ensure your feet clear the height of the bench safely.
Common mistakes
- Landing with locked knees, which transmits the landing force directly into your joints instead of absorbing it with your muscles.
- Letting your shoulders drift backward behind your wrists, which reduces your control and increases the risk of tipping the bench.
- Failing to lift your hips high enough, which can cause your feet to clip the top of the bench.
FAQ
How many reps and sets of bench hop overs should I do?
For cardiovascular conditioning and agility, aim for 3 to 4 sets of 20 to 30 total reps (10 to 15 hops per side), or perform the exercise for time, targeting 30 to 45 seconds per set.
What can I use as an alternative if I do not have a bench?
You can perform lateral hops over a line on the floor, a low step, or a yoga block. If you still want the hand support, you can use a sturdy low coffee table or the edge of a stable couch.
How can I scale this exercise down if it is too difficult?
You can scale the movement down by stepping over the bench one foot at a time while holding the bench, or by standing at the end of the bench and hopping over the empty space behind it rather than over the physical barrier.
