Quadriceps
Side to Side Box Shuffle
A plyometric agility drill where you shuffle laterally over and across a box with fast, light foot contacts.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 30–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.0 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
- 1Place a sturdy low box on a flat, non-slip surface.
- 2Stand beside the box in an athletic stance with knees bent.
How to perform
- 1Step or hop onto the box with the near foot, then bring the other foot up.
- 2Quickly shuffle across and step down on the far side, landing softly on the balls of your feet.
- 3Keep your chest up and your knees slightly bent.
- 4Reverse direction immediately and continue for the planned time or repetitions.
