Trap Bar Squat

Trap Bar Squat


This exercise involves using a trap bar, which is a hexagonal-shaped barbell, to perform squats. The trap bar allows for a more upright posture and can be easier on the lower back compared to traditional barbell squats. This exercise targets the lower body muscles, including the quadriceps, hamstrings, and glutes.

Muscle Group

Equipment Required

Trap Bar Squat Instructions

  1. Step 1: Stand inside the trap bar with your feet shoulder-width apart.
  2. Step 2: Bend your knees and hinge at your hips to lower your body down to grab the handles of the trap bar.
  3. Step 3: Keep your back straight and your chest up as you lift the trap bar off the ground.
  4. Step 4: Take a deep breath and brace your core.
  5. Step 5: Lower your body down by bending your knees and hips, keeping your weight on your heels.
  6. Step 6: Lower your body until your thighs are parallel to the ground.
  7. Step 7: Push through your heels to stand back up to the starting position.
  8. Step 8: Repeat for the desired number of reps.

Trap Bar Squat Form & Visual

Trap Bar Squat

Trap Bar Squat Benefits

  • Targets multiple muscle groups including quadriceps, hamstrings, glutes, and lower back
  • Allows for a more upright posture compared to traditional barbell squats, reducing strain on the lower back
  • Provides a greater range of motion compared to traditional barbell squats
  • Can be easier on the knees compared to traditional barbell squats
  • Can be modified for different fitness levels and goals by adjusting weight and reps

Trap Bar Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

Trap Bar Squat Variations & Alternatives