Trap Bar Jump Squat

Trap Bar Jump Squat


This exercise involves using a trap bar (also known as a hex bar) to perform a jump squat. The trap bar allows for a more natural and stable position during the movement, while the jump adds an explosive element to the exercise. This exercise targets the lower body muscles, including the quads, hamstrings, and glutes.

Muscle Group

Equipment Required

Trap Bar Jump Squat Instructions

  1. Start by standing in the center of the trap bar with your feet shoulder-width apart.
  2. Grab the handles of the trap bar and lift it up so that it is at waist height.
  3. Bend your knees and lower your hips down into a squat position.
  4. Explode upwards, jumping off the ground while still holding onto the trap bar.
  5. Land softly back into the squat position and repeat for the desired number of reps.
  6. Make sure to keep your back straight and your core engaged throughout the exercise.
  7. As you jump, focus on pushing through your heels and using your glutes and quads to power the movement.
  8. Remember to breathe throughout the exercise, inhaling as you lower into the squat and exhaling as you jump.

Trap Bar Jump Squat Form & Visual

Trap Bar Jump Squat

Trap Bar Jump Squat Benefits

  • Increases explosive power in the lower body
  • Improves vertical jump height
  • Develops strength in the quadriceps, hamstrings, and glutes
  • Engages the core muscles for stability and balance
  • Can be used as a conditioning exercise for athletes
  • Low impact exercise that is easier on the joints compared to traditional barbell squats

Trap Bar Jump Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core muscles

Trap Bar Jump Squat Variations & Alternatives

  • Trap Bar Deadlift
  • Jump Squat with Barbell
  • Box Jump Squat
  • Single Leg Jump Squat
  • Trap Bar Farmer’s Walk