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Trap Bar Squat
Intermediate - Strength - Compound
Targeted Muscle Group
Upper Legs
Glutes
Recommended Equipment
How to do it
The trap bar squat is an effective exercise for building lower body strength and muscle mass, and it can be a good alternative for individuals who have difficulty performing traditional back squats due to mobility restrictions or discomfort.
Position the trap bar on the ground in an open area with the handles parallel to each other. Step into the center of the trap bar so that it's aligned with your feet. Stand with your feet hip-width apart or slightly wider, toes pointed slightly outward. Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing each other). Ensure your grip is firm and secure on the handles.
Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Initiate the squat movement by bending at your hips and knees simultaneously, as if you were sitting back into a chair.
Lower your body down until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form.
Keep your knees tracking in line with your toes and avoid allowing them to collapse inward. Press through your heels and drive your hips forward as you straighten your legs and return to the starting position. Keep your chest up and your back straight throughout the movement to maintain a neutral spine alignment.
