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Upper Legs · Body Weight
Body Throw
Body Throw is an intermediate compound strength exercise that works the quads (upper legs), with the core and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Shoulders · Deltoids
How to do Body Throw
- Stand tall with your back straight and feet shoulder-width apart, lower your hips to knee level, and extend your arms back at your sides.
- Push through your feet and raise yourself upright while raising your heels and extending your arms overhead.
- Return to the starting position and repeat.
Form tips
- Engage your core throughout the exercise to maintain balance and proper form.
- Use the power from your legs and core to drive the movement, ensuring a controlled and explosive upward motion.
- Breathe out as you extend upwards and breathe in as you return to the squat position.
Body Throw alternatives
More quads exercises
Body Throw FAQ
What muscles does Body Throw work?
Body Throw mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Gastrocnemius). The core and shoulders work as secondary muscles.
What equipment do you need for Body Throw?
None. Body Throw is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Body Throw should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Body Throw good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Body Throw burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Body Throw?
Other exercises for the quads include Hack Squat Machine Squat, Leg Press Machine Close Stance, Dumbbell Rear Lunge and Leg Press Wide High Stance.
For developers
Use Body Throw in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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