A squat variation performed with a trap bar, combining squat and deadlift mechanics.
- +Great for quad and glute development
- +Promotes a more upright torso
- +Easier on knees and lower back
- –Doesn’t isolate quads as much as front squats
- –Limited carryover to traditional barbell squats
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand inside the trap bar with feet shoulder-width, toes slightly out
- Grip the handles firmly, roll shoulders down, and keep your chest up
- Brace your core, keep a neutral spine, and set your weight mid-foot
- Push hips back slightly, then bend knees to sit straight down
- Keep knees tracking over toes and torso fairly upright
- Descend until thighs are at least parallel (or as mobility allows)
- Drive through your heels and mid-foot to stand tall without leaning back
- Inhale and brace before you lower; exhale as you push up