Quadriceps
Bodyweight Squat
A basic squat using body weight to train the legs and improve mobility.
Energy burned
≈ 36 kcalFor 3 × 8–12, rest 90s · ≈ 6.3 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked26 %
Effort during a set11.9 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
- 1Place your feet about shoulder-width apart with your toes turned out slightly.
- 2Raise your arms in front of you as a counterbalance.
How to perform
- 1Push your hips back and bend your knees to descend, like sitting into a chair.
- 2Keep your chest lifted and your knees pointing the same way as your toes.
- 3Go down until your thighs reach parallel or a little lower.
- 4Press through your whole foot to come back up.
