Quadriceps
Squat with Chains
A barbell back squat with chains hanging from the bar, adding resistance as you stand.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked35 %
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 ends of the bar.
- 2Step under the bar and unrack it, feet shoulder-width apart.
How to perform
- 1Brace your core and sit your hips down and back.
- 2Descend to at least parallel.
- 3Drive up as chains lift off the floor.
- 4Lock out at the top.
