Trap Bar Squat

Muscles worked

Setup

1. Step into the center of the trap bar with a shoulder-width stance and toes slightly flared.
2. Squat down by bending at the hips and knees to grasp the handles firmly in the center.
3. Position your hips lower than a standard deadlift to emphasize the quadriceps.
4. Set your shoulder blades back and down, lift your chest, and brace your core to create a rigid torso.

How to do it

1. Drive through the mid-foot to extend the knees and hips simultaneously, standing up tall.
2. Exhale forcefully as you reach the top of the movement, squeezing your glutes at peak contraction.
3. Inhale as you lower the weight under control by sitting your hips back and bending your knees until the plates lightly touch the floor.
4. Maintain a controlled tempo, taking 2 seconds to lower the weight and 1-2 seconds to drive it back up.

Form checklist

• Keep your chest up and avoid rounding your lower or upper back.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral neck position by looking at a spot on the floor 5-10 feet in front of you.
• Keep your heels glued to the floor throughout the entire lift.
• Avoid shrugging the bar at the top; keep your arms long and traps stable.

Pro tips

• Think about 'pushing the floor away' rather than pulling the bar up to better engage the quadriceps.
• Pull the 'slack' out of the bar by creating tension in your arms and lats before the plates leave the ground.
• Focus on keeping the handles perfectly level to ensure even weight distribution across both legs.

Make it harder

• Add a 3-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Perform the movement from a deficit by standing on a small platform to increase the range of motion and glute stretch.

Frequently asked

What muscles does the trap bar squat work?

The trap bar squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the trap bar squat?

The trap bar squat uses trap bar.

Is the trap bar squat good for beginners?

The trap bar squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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