Quadriceps
Squat with Plate Movers
A barbell squat with plates loaded on plate movers or pegs hanging from the bar to challenge stability.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked34 %
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
- 1Attach plate movers to the bar and load them with weight.
- 2Step under the bar and unrack it carefully.
How to perform
- 1Brace your core and descend slowly.
- 2Keep your knees tracking over your toes.
- 3Stand up smoothly, keeping the bar steady.
- 4Reset between repetitions.
