Trap Bar Squat
The Trap Bar Squat is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes.
To perform the exercise:
- Stand inside the trap bar with feet shoulder-width apart.
- Bend at the hips and knees to grasp the handles.
- Keep your chest up and back straight as you stand up, lifting the bar.
- Lower your body by bending your knees and hips, keeping the bar close to your body.
- Push through your heels to return to the starting position.
How to perform the Trap Bar Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Trap Bar Squat using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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