Quadriceps
Bench Jump
A plyometric jump over or onto a bench, building leg power.
Energy burned
≈ 40 kcalFor 3 × 8–12, rest 90s · ≈ 6.9 kcal/min
Estimate range 30–50 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand next to a flat bench with feet hip-width apart.
- 2Check the bench is stable.
How to perform
- 1Squat slightly and swing your arms back.
- 2Explode up and jump onto or over the bench.
- 3Land softly with bent knees.
- 4Step down and reset before the next rep.
