Quadriceps
Split Jump
A bodyweight plyometric lunge jump that switches the legs in mid-air to train leg power.
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
- 1Stand in a split stance with one foot forward and the other back.
- 2Lower into a shallow lunge.
How to perform
- 1Drive explosively through both feet and jump straight up.
- 2Switch your legs in mid-air.
- 3Land softly in the opposite split stance.
- 4Immediately repeat.
