Quadriceps
Single Leg Push-off
A plyometric drill that pushes off a single leg to drive explosively forward and upward, building running power.
Energy burned
≈ 36 kcalFor 3 × 8–12, rest 90s · ≈ 6.2 kcal/min
Estimate range 27–45 kcal (±25 %)
Muscle mass worked24 %
Effort during a set11.3 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
- 1Stand on one leg with your other foot slightly off the ground.
- 2Bend the standing knee and hinge slightly at the hip.
How to perform
- 1Push down and back through the planted foot and drive your body forward and up.
- 2Swing the opposite knee and your arms for extra drive.
- 3Land softly on the same or opposite foot, bending the knee.
- 4Reset and repeat for the planned reps, then switch legs.
