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Barbell back squat
Barbell back squat is a 6.0 MET exercise. At 75 kg that is about 7.9 kcal a minute, or 158 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: BarbellWorks: Quads, glutes, core, back
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 5.8 | 58 | 116 | 173 | 260 |
| 65 kg | 6.8 | 68 | 137 | 205 | 307 |
| 75 kg | 7.9 | 79 | 158 | 236 | 354 |
| 85 kg | 8.9 | 89 | 179 | 268 | 402 |
| 95 kg | 10.0 | 100 | 200 | 299 | 449 |
How to do it well
- Bar on the traps, elbows down
- Brace before every rep
- Knees out, depth to at least parallel
Common mistakes
- Knees caving in
- Chest dropping on the way up
- Half depth with heavy weight
Make it harder or easier
Progression. Pause squats or front squats.
Regression. Goblet squat to a box.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of barbell back squat costs about 79 kcal at 75 kg. In energy terms that is close to 1 535 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does barbell back squat burn?
At 75 kg, about 7.9 kcal a minute — roughly 158 kcal in 20 minutes and 354 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of barbell back squat?
6.0, from the 2011 Compendium of Physical Activities (Compendium 02050, resistance training, vigorous). That means it costs about 6.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 535 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02050, resistance training, vigorous · checked 2026-09-02
Related exercises
Push-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Glute bridge
MET 3.5 · 4.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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