Barbell Back Squats
The barbell back squat is a major compound lift for developing lower-body strength, power, and trunk stability. Correct bracing and controlled depth are essential for safe, effective performance.
Calorie Burn Highlights
175
kcal estimated
5
Moderate
Advanced
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 5 means this activity burns 5× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Barbell Back Squats
- 1
Set the bar in a rack around upper-chest height and position it securely across your upper back.
- 2
Unrack the bar, step back, and place your feet about shoulder-width apart with toes slightly outward.
- 3
Brace your core, sit your hips down and back, and bend your knees while keeping them aligned with your toes.
- 4
Drive through your mid-foot to stand, keeping your chest and hips rising together.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Medium Serving of French Fries (~175 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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