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Hamstrings

Box Skip

Box Skip (Start)Box Skip (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric skip onto a box that alternates legs to build explosive power.

Plyometrics
Primary musclesHamstrings
Secondary musclesAbductorsAdductorsCalvesGlutesQuadriceps

Energy burned

≈ 42 kcalFor 3 × 8–12, rest 90s · ≈ 7.3 kcal/min

Estimate range 31–52 kcal (±25 %)

Muscle mass worked30 %
Effort during a set13.4 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

  1. 1Stand facing a low, stable box.
  2. 2Place one foot on the box.

How to perform

  1. 1Drive off the foot on the box and lift your knee.
  2. 2Swing your arms to help you skip upward.
  3. 3Land with the opposite foot on the box.
  4. 4Alternate for the set.

Alternatives

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Stretches for Hamstrings

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