Squats to lift a double decker

Each squat lifts your own body weight. Add them up to see how many it would take to equal lifting a London bus.

Your details

Squats to lift a 12 tonne bus by 1 metre

411 squats

13.7 days at 30 a day

Work in one squat287 joules (your weight x 9.81 x the rise)
Lifting the bus 1 m118 kJ
BusNew Routemaster, 12,000 kg unladen

This counts the work of lifting your body each rep. Your muscles use around four times more energy than the work done, which is why squats feel hard. Two days a week of strength work is what the UK guidelines suggest.

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. If you have a heart, lung or joint condition, check with your GP before stepping up.

The working

73 kg, 40 cm deep, 30 a day

Each squat lifts 73 kg by 0.4 m: 73 x 9.81 x 0.4 = 287 joules. Raising a 12,000 kg New Routemaster by 1 m takes 118 kJ, so 411 squats, which is 13.7 days at 30 a day.

Squat safely

From the NHS

Feet hip width apart, weight in your heels
Knees in line with your toes
Go only as low as feels comfortable; a chair behind you helps
Breathe out as you stand

Strength matters

The UK guidelines

Adults are advised to do strengthening activities that work all the major muscles on at least 2 days a week. Squats are one of the most useful, because standing up from a chair uses exactly those muscles.

Read with care

What this cannot tell you

Count muscle energyMuscles use around four times the work done, mostly as heat.
Lift a real busPlease do not try.
Check your formAsk a trainer or physiotherapist if squats hurt.

Questions

Common questions

How heavy is a London bus?

A New Routemaster weighs about 12,000 kg unladen, according to TfL's specification.

How much work is a squat?

Your weight in kg x 9.81 x how far you rise in metres, in joules. For 73 kg and 40 cm that is about 290 J.

How many squats should I do?

Start with 2 sets of 8 to 10 on 2 days a week and build up.

Are squats bad for your knees?

Not when done with good form. Strong legs usually help knees; stop if you feel sharp pain.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition.