Quadriceps
Front Squat (Clean Grip)
A front squat holding the bar in a clean grip across the shoulders with elbows high.
Energy burned
≈ 39 kcalFor 3 × 8–12, rest 90s · ≈ 6.9 kcal/min
Estimate range 30–49 kcal (±25 %)
Muscle mass worked28 %
Effort during a set12.6 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
- 1Set the bar at upper chest height in a rack.
- 2Step under it and rest the bar on your front shoulders, fingers under the bar, elbows high.
- 3Unrack and step back with your feet shoulder width apart.
How to perform
- 1Brace your core and lower straight down by bending your knees and hips.
- 2Keep your elbows up and your chest tall.
- 3Descend to at least parallel.
- 4Drive through your feet to stand.
