Trap Bar Squat

Trap-bar variation: the neutral grip and load around the body change leverage without altering the main movement pattern.

• Compound
• Barbell
• Intermediate

How to do it

• Stand centered inside the bar and distribute pressure across the whole foot
• Secure the neutral grip before starting each repetition
• Keep shoulders and hips rising together

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

• Starting too far forward or backward inside the bar
• Losing trunk tension because the side grip feels easier

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs
• Erectors / lower back

Alternatives

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