Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Squat to Grass
Barbell Squat to Grass is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Squat to Grass
- Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Your feet should be pointed slightly outward.
- Begin the squat by pushing your hips back and bending your knees, lowering your body as far down as possible, aiming to get your hips below your knees.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees align with your toes to prevent strain on your knee joints.
- Descend slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you lower into the squat and inhaling as you return to the starting position.
Barbell Squat to Grass alternatives
More quads exercises
Barbell Squat to Grass FAQ
What muscles does Barbell Squat to Grass work?
Barbell Squat to Grass mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Squat to Grass?
You need a barbell.
How many sets and reps of Barbell Squat to Grass should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Squat to Grass good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Squat to Grass burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Squat to Grass?
Other exercises for the quads include Dumbbell Side Squat Side to Side, Pistol Squat to Box, Bodyweight Squat to Front Leg and Bodyweight Squat to Side Leg.
For developers
Use Barbell Squat to Grass in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_LOJN7Y" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LOJN7Y", "name": "Barbell Squat to Grass", "model": "male", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_LOJN7Y/mp4-720.mp4?…", "poster": "https://…/ex_LOJN7Y/poster.jpg?…" } }