Bench Hops

Bench hops are an excellent way to improve explosive power and agility. By repeatedly hopping from side to side over a bench, you'll work your quads, hamstrings, and calves. This intense movement is especially beneficial for athletes and those looking to boost their overall fitness.

Start with a box or bench in front of you. Stand with feet shoulder-width apart. This will be your starting position.

Perform a short squat in preparation for the jump.

Jump over the bench, landing with your knees bent, absorbing the impact through your legs.