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Lower Legs · Body Weight
Rebounder in & Out From Ground
Rebounder in & Out From Ground is an intermediate compound strength exercise that works the calves (lower legs), with the glutes and core 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
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Calves
- Quadriceps
Secondary muscles
- Glutes
- Core
How to do Rebounder in & Out From Ground
- Stand next to a rebounder.
- Step or jump onto the mat, bounce once, and step or jump back to the ground.
- Alternate the lead foot.
- Continue for the set time.
Form tips
- Make sure the rebounder is stable.
- Land softly each time.
Rebounder in & Out From Ground alternatives
More calves exercises
Rebounder in & Out From Ground FAQ
What muscles does Rebounder in & Out From Ground work?
Rebounder in & Out From Ground mainly works the calves in the lower legs. The glutes and core work as secondary muscles.
What equipment do you need for Rebounder in & Out From Ground?
None. Rebounder in & Out From Ground is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Rebounder in & Out From Ground 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 Rebounder in & Out From Ground good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Rebounder in & Out From Ground 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 Rebounder in & Out From Ground?
Other exercises for the calves include Jump Rope Alternating Foot, Jump Rope Double Bounce, Resistance Band Calf Press Sitting on Chair and Barbell Calf Jump.
For developers
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