Quadriceps
Freehand Jump Squat
A bodyweight squat where you explode upward into a jump, training 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 with your feet shoulder width apart and your arms in front of you or behind your head.
- 2Keep your chest up and your core braced.
- 3Make sure you have clear space and a non-slip surface.
How to perform
- 1Lower into a quarter to half squat.
- 2Explode upward, extending your hips, knees and ankles to leave the floor.
- 3Land softly on the balls of your feet and roll back to full feet.
- 4Immediately sink into the next squat or pause to reset.
