Quadriceps
Bench Sprint
A plyometric drill where you sprint in place with your hands on a bench, focusing on quick leg drive.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 31–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place your hands on a stable bench and step back so your body forms a slanted line.
- 2Brace your core.
How to perform
- 1Drive one knee toward your chest and then switch legs quickly.
- 2Keep your hips low and your back flat.
- 3Continue for 15 to 20 seconds.
- 4Rest and repeat.
