Hex Bar Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Hex Bar Squat

Step by step instructions, muscle activation and variants for the Hex Bar Squat.

MediumGlutesQuadriceps

About this exercise

A squat variation performed inside a trap bar (hex bar), which positions the load at the sides of the body rather than in front or behind. This reduces spinal stress and allows a more upright torso compared to a barbell squat, making it easier to achieve good depth while still heavily loading the quadriceps and glutes.

How to Perform

  • Step inside the trap bar and stand with feet shoulder-width apart, toes slightly turned out
  • Hinge at the hips and bend your knees to reach down and grip the handles at your sides
  • Brace your core, lift your chest, and take a deep breath before initiating the lift
  • Drive through your heels and mid-foot to stand up, extending your hips and knees simultaneously
  • Lower the bar in a controlled manner by pushing your hips back and bending your knees until the plates touch the floor

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Hex Bar Squat

The Hex Bar Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore