Quadriceps
Side Standing Long Jump
A plyometric jump performed from a sideways stance that trains lateral power in the legs.
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
- 1Mark a landing zone on a clear, flat, non-slip surface.
- 2Stand sideways to the landing zone with feet shoulder-width apart and knees slightly bent.
- 3Warm up the legs and ankles first.
How to perform
- 1Sit your hips back and swing both arms toward the landing zone.
- 2Explode off both feet, pushing sideways as far as you can.
- 3Land softly on both feet with bent knees, chest up.
- 4Hold the landing for a second, then reset before the next jump.
