Legs
Trap Bar Squat
The trap bar squat offers the lower-body power of a back squat with the accessibility of a neutral grip.
How to perform.
Follow the sequence — setup is half the lift.
Step inside the center of the trap bar with your feet positioned shoulder-width apart.
Hinge at your hips and bend your knees to grip the handles, keeping your chest proud and your back flat.
Drive through your heels to extend your hips and knees until you are standing completely upright.
Lower the weight by pushing your hips back and bending your knees under control until the plates touch the floor.
Maintain a neutral spine and keep your gaze forward throughout the entire duration of the lift.
Pause briefly at the bottom to reset your tension before starting the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward during the ascent
- Rounding the lower back due to poor hip mobility
- Lifting the heels off the ground during the drive phase
- Grip positioning that is too far forward or backward on the handles
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.