Quadriceps
Standing Long Jump
A bodyweight jump for distance that trains explosive hip, knee, and ankle extension.
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 with your feet about shoulder width apart and toes behind a line or marker.
- 2Clear the landing area of obstacles and make sure the surface is firm and non-slippery.
How to perform
- 1Swing your arms back and sink into a quarter squat, leaning your chest forward.
- 2Swing your arms forward and up hard as you explode through your hips, knees, and ankles.
- 3Extend fully in the air, then pull your knees up slightly to prepare for landing.
- 4Land softly on both feet with bent knees and hips pushed back, absorbing the impact.
- 5Stand up, reset, and repeat for the next jump.
