Quadriceps
Rocket Jump
A plyometric movement where you drop into a quarter squat and then launch yourself skyward with a quick arm swing, building explosive leg power.
Energy burned
≈ 35 kcalFor 3 × 8–12, rest 90s · ≈ 6.1 kcal/min
Estimate range 26–44 kcal (±25 %)
Muscle mass worked24 %
Effort during a set11.3 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 about shoulder-width apart and your arms relaxed.
How to perform
- 1Bend your hips and knees into a quick quarter squat as your arms swing behind you.
- 2Spring upward as high as you can, reaching both arms overhead.
- 3Come down on the balls of your feet and let your knees bend to soak up the impact.
- 4Settle your balance, then go again.
