Hamstrings
Moving Claw Series
A bodyweight plyometric drill involving quick, springy ground contacts that develop hamstring strength and lower-leg stiffness.
Energy burned
≈ 31 kcalFor 3 × 8–12, rest 90s · ≈ 5.4 kcal/min
Estimate range 23–39 kcal (±25 %)
Muscle mass worked20 %
Effort during a set9.9 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 tall with your feet hip width apart in an open space.
- 2Bend your knees slightly and keep your chest up.
- 3Ready your arms at your sides for balance.
How to perform
- 1Swing one leg forward and pull it down and back toward the ground with a pawing motion.
- 2Land on the ball of your foot and spring into the next step.
- 3Alternate legs in a rhythmic pattern while moving forward.
- 4Keep contacts quick and light and your torso upright.
