Bodyweight Alternating Lateral Bench Jump

Instructions for proper form

Stand beside a flat bench with your feet shoulder-width apart. Bend your knees slightly and jump sideways onto the bench with one foot, landing softly on the balls of your feet. As you land, engage your glutes and core for stability. Immediately push off and jump back to the starting position, then repeat on the opposite side. Ensure your hips stay level and avoid leaning too much to one side.

Common mistakes to avoid

Common mistakes include landing too hard, which can lead to knee or ankle injuries, not engaging your core, which can result in poor balance, and not using proper form while jumping, such as twisting your body to land.

Benefits

Specific benefits of the exercise

The Bodyweight Alternating Lateral Bench Jump primarily develops explosive strength in the glutes, improves coordination and balance, enhances lateral movement abilities, and increases cardiovascular fitness due to the plyometric nature of the movement.

Expected results and timeframe

Expected results may include improved glute strength, better agility, and increased overall lower body power. With consistent training (2-3 times per week), noticeable improvements can be seen within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice exercisers looking to improve athletic performance, enhance lower body strength, and boost cardiovascular endurance. It’s also beneficial for those focusing on functional fitness and lateral movement patterns.

Scientific studies supporting its effectiveness

Studies on plyometric exercises indicate that they can significantly enhance muscle strength and power, particularly in the lower body, which can be advantageous for sports performance. Research published in the Journal of Sports Science has shown that incorporating plyometrics can lead to improvements in explosive strength and overall physical performance.

Variations

Beginner modifications

Beginners can start by performing lateral step-ups onto the bench instead of jumping to build strength and confidence. Substituting small hops or side lunges can also serve as an alternative before progressing to jumps.

Advanced progressions

Advanced variations include adding a weighted vest or performing the jump with a box for an increased height challenge. Increasing the jump distance or incorporating a single-leg jump can also intensify the workout.

Integrations

Complementary exercises

Complementary exercises include squats, lunges, step-ups, and glute bridges to build strength in the gluteus maximus and surrounding muscles.

Super set recommendations

Super set this exercise with squats or glute bridges for a more intense lower body workout. Another option is to pair it with upper body exercises like push-ups or rows for a full-body routine.

Sample workout routines

A sample workout could include 3 sets of 10-15 Bodyweight Alternating Lateral Bench Jumps, followed by 3 sets of 10-12 squats or lunges, finishing with core exercises such as planks or leg raises for a balanced routine.

Exercise combinations

Combine this exercise with cardio intervals such as jumping jacks or burpees to enhance aerobic fitness alongside strength training.

Best time to do this exercise in your workout

This exercise is best performed during the plyometric or explosive strength segment of your workout, after a thorough warm-up but before traditional strength training or in a circuit format to maintain high intensity.