Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Quadriceps (Main Target) |
| Hamstrings (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Vastus-lateralis (Main Target) |
| Rectus-femoris (Main Target) |
| Vastus-medialis (Main Target) |
| Semitendinosus (Main Target) |
| Biceps-femoris (Main Target) |
Difficulty
Steps
Stand inside a trap bar with your feet hip-width apart and toes pointing forward.
Bend at your hips and knees to lower down and grab the handles of the trap bar, keeping your back flat and chest up.
Brace your core and drive through your heels to stand up tall, lifting the trap bar off the ground.
Keep your back straight and shoulders back throughout the movement.
Lower the trap bar back to the ground with control and repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the lower body, including the quadriceps, hamstrings, and glutes.
Engages the core and lower back for stability and support.
Improves hip hinge mechanics and overall functional strength.
Equipments
