Trap Bar Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Trap Bar Deadlift Squat
How to: Trap Bar Squat
- Stand in the trap bar with feet shoulder-width apart.
- Bend at your hips and knees to grab the handles of the trap bar.
- With your chest up and back straight, push through your heels and extend your hips to lift the weight.
- Lower back down in a controlled manner and repeat for the desired number of repetitions.
Common Mistakes
- Letting the knees cave inward during the squat.
- Rounding the back instead of keeping it straight.
- Lifting the heels off the floor.
Modifications
- Perform the squat with a limited range of motion if you have knee issues.
- Use a resistance band for additional support.
Tips
- Keep your feet shoulder-width apart and toes slightly pointed outward.
- Maintain a neutral spine and engage your core throughout the movement.
- Press through your heels as you rise to stand.
Trap Bar Squat Alternatives
Tags
squat
strength
thighs
fitness
lower body
core