Trap Bar Squat
Gym Exercise Card
Equipment
The Trap Bar Squat is a strength exercise that primarily targets the lower body, especially the quadriceps, with reduced strain on the lower back compared to a conventional squat. It utilizes a trap bar, allowing a more ergonomic lifting position, which can be beneficial for those with back issues.
How to do it
- Stand inside the trap bar with feet hip-width apart, gripping the handles firmly.
- Bend at the hips and knees to lower into a squat, keeping the chest up and back straight.
- Drive through your heels to stand back up, extending hips and knees simultaneously.
- Ensure knees track over toes and maintain a neutral spine throughout the movement.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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