Quadriceps
Weighted Jump Squat
A squat with an explosive jump while holding a barbell to build leg power.
Energy burned
≈ 43 kcalFor 3 × 8–12, rest 90s · ≈ 7.5 kcal/min
Estimate range 32–54 kcal (±25 %)
Muscle mass worked32 %
Effort during a set13.9 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
- 1Rest a light barbell across your upper back and stand with your feet shoulder width apart.
- 2Brace your core and keep your chest up.
How to perform
- 1Squat down to a comfortable depth, keeping your knees over your toes.
- 2Explode upward, jumping as high as you can.
- 3Land softly with your knees bent and absorb the impact.
- 4Reset your stance and begin the next jump.
