Trap Bar Squat

Squat inside the trap bar: the load hangs at the sides instead of resting on the back.

• Compound
• Barbell
• Intermediate

How to do it

• Hold the side handles with the feet shoulder-width apart and the bar close to your legs
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your heels lift
• Letting the bar swing forward as you descend

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs
• Erectors / lower back

Alternatives

• Barbell Back Squat
• Leg Press
• Front Squat
• Alternating Dumbbell Forward Lunge