Trap Bar Squat
The Trap Bar Squat primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Soleus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Levator Scapulae, Rectus Abdominis, Rhomboids, Trapezius (Middle), Trapezius (Upper). It is a trap bar compound exercise at intermediate difficulty.
A trap bar compound push exercise targeting the Rectus Femoris.
| Equipment | Trap Bar |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand on platform under loaded trap bar. Squat down until thighs are just past parallel to floor with knees pointed same direction as feet and feet flat on platform. Grasp handles to sides. Posture chest up with back arched tightly. Execution: Lift weight upward by extending knees and hips until straight. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward. Repeat. Comments: An inverted, squared open-ended trap bar is used in this demonstration. Keep head facing forward, back straight and feet flat on floor with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. SeeSquat Analysis.
Alternative Exercises
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