Underrated Squat Rack Exercises Trainers Love

Front squats, strict presses and Bulgarian split squats are a few underrated exercises you can do using a squat rack.

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For the standard barbell front squat, you typically want to set the barbell up in the squat rack so it’s approximately at shoulder height. However, Wickham says advanced Olympic lifting athletes who regularly squat clean in their exercise routine should set the barbell up way lower. “Starting the exercise in the bottom will help strengthen your hamstrings and glutes in their end ranges of motion, which will make standing up a squat clean far easier,” he says. In other words, this iteration may offer carry-over benefits to your other lifts.

“Starting the exercise in the bottom will help strengthen your hamstrings and glutes in their end ranges of motion, which will make standing up a squat clean far easier,” he says. In other words, this iteration may offer carry-over benefits to your other lifts.

        Skill Level
       
        Intermediate
      
        Activity
       
        Barbell Workout

Stand with your feet about shoulder-width apart with your toes pointed straight or outward slightly. Place the barbell in the front-rack position so the bar rests across the front of your shoulders and your elbows point straight forward. Brace your core and keep your back straight and upright with your elbows high and pointing forward. Push your hips back and down until your thighs are parallel to the floor (or as low as you can comfortably go with good form). From the bottom of your squat, push through your feet to extend your legs and stand back up.

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        Skill Level
       
        Intermediate
      
        Activity
       
        Barbell Workout

Set up a barbell in a squat rack and stand several feet in front of a bench, box or chair, facing away from it. Walk up to the barbell and step underneath so your feet are directly beneath the racked bar. Your knees should be bent and the bar should rest on your upper back. Hold the barbell with an overhand grip (palms facing out) just outside your shoulders. Straighten your legs to unrack the bar. Then, step back carefully until you’re able to reach your left foot back and place the top of your foot flat on the surface. To help with balance, widen your base of support by moving your left foot a few inches to the left. Lean your torso forward slightly and bend your front knee to sink your hips toward the floor as far as you can comfortably go. Your front leg shin should be vertical or close to it, while your back knee should point directly toward the floor. If either leg is out of place, move your front foot forward or backward until you’ve found the ideal positioning. Push through the middle of your front foot to return to standing.

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        Skill Level
       
        All Levels
      
        Activity
       
        Barbell Workout

Set up your barbell up in the rack at or below knee height. Stand with your feet hip-width apart, the bar over your shoelaces. Brace your core, then bend your knees and hinge at your hips to grab the bar with your hands shoulder-width apart. Pull the bar close to your body and screw your pinkies into the bar to activate your upper-back muscles. Drive your feet into the floor and push your hips forward to lift the barbell until you’re standing. Squeeze your glutes at top, then hinge your hips back and bend your knees to return the bar to starting position.

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        Skill Level
       
        All Levels
      
        Activity
       
        Barbell Workout

Set the barbell up in the squat rack so it’s at shoulder height. Bend your knees and press your chest against the bar. Position your hands just outside your shoulders and wrap your thumbs around the bar. Brace your core and bend your knees to un-rack the bar. Step away from the rig and set feet to shoulder-width apart. On an exhale, tighten your glutes and core and press the weight straight overhead. As the bar comes up, slightly move your head back to avoid hitting the bar. Reverse the motion and return to the starting position.

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Position a decline bench under a barbell in the squat rack. Adjust barbell height so that you’ll be able to un-rack it when you’re lying on the bench. Sit on the edge of the bench with your feet flat on the floor. Slowly lean back on the bench, ducking your head under the barbell as you do. The barbell should be right above your eyes or forehead at this point. Reach your arms up to grip the barbell with your hands just outside your shoulders and un-rack the barbell so your arms are straight and the bar is above your chest. This is your start position. Take a deep breath and lower the bar slowly until it touches the middle of your chest. Explode the bar back to the start position by straightening your arms and pressing through your chest as you exhale.

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