Quadriceps
Barbell Squat
A barbell back squat that builds the legs and trunk with the bar resting across the upper back.
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
- 1Position the bar on a rack at about upper-chest height and step under it.
- 2Settle the bar across your upper back, lift it off, and step back with feet shoulder-width apart.
How to perform
- 1Tighten your trunk and sit your hips back and down.
- 2Lower until your thighs are about parallel to the floor or deeper.
- 3Keep your knees tracking over your toes.
- 4Drive up through your feet to stand.
