Quadriceps
Box Squat with Chains
A box squat with chains hanging from the bar that add weight as you rise.
Primary musclesQuadriceps
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked37 %
Effort during a set14.4 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
- 1Hang chains from the bar ends and set the bar on your upper back.
- 2Place a box behind you.
How to perform
- 1Sit back to the box with control while the chains rest on the floor.
- 2Pause briefly.
- 3Drive up and lift the chains as you rise.
- 4Lock out and reset.
