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Trap-Bar Squat

Build strength with the Trap Bar Squat. A safer squat variation that's easier on your back!

The Trap-Bar Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: trap bar or weight plates.

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Required Equipment

Trap Bar
Trap Bar
Weight Plates
Weight Plates

Trap-Bar Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Trap-Bar Squat Variations and Alternatives

How to do the Trap-Bar Squat

  1. Position yourself in the center of the trap bar, standing with feet shoulder-width apart.

  2. Bend at the knees and hips to squat down and grasp the trap bar handles. Your spine should be neutral, and your head and chest should be up.

  3. Engage your core and, keeping your back straight, drive through your heels to lift the trap bar, straightening your legs and hips as you stand up fully.

  4. At the top of the movement, your legs should be straight but not locked out, and your hips should be slightly pushed forward.

  5. Pause briefly at the top of the lift before reversing the motion to lower the trap bar back down by pushing your hips back and bending the knees.

  6. Return to the starting squat position, making sure to maintain a neutral spine and not to round the back throughout the movement.

  7. Perform the desired number of repetitions, keeping the movements controlled and steady.

Safety Tips:

  • Always ensure proper form to prevent injury, especially keeping a neutral spine throughout the exercise.

  • It's a good practice to start with lighter weights to get the form right before adding more weight.

  • Make sure the weight is balanced on both sides of the trap bar before lifting.

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Trap-Bar Squat FAQs

What muscles does the Trap-Bar Squat work?

The Trap-Bar Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Trap-Bar Squat?

Trap bar or weight plates.

Is the Trap-Bar Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Trap-Bar Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Trap-Bar Squat variations and alternatives?

Similar exercises include the Trap-Bar Bent-Over Row, Trap-Bar Deadlift, Trap-Bar Shrug and Barbell Bench Squat.

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