Your Cart is Empty

How to Perform Hex Bar Squats Properly to Maximize Results

December 12, 2023 3 min read

How to Perform Hex Bar Squats Properly to Maximize Results

What is a Hex Bar Squat?

A hex bar squat is an exercise that is performed using a specialized type of weightlifting equipment known as a hexagon or trap bar. This type of barbell has two handles connected to a rectangular frame and is designed to help lifters perform squats in a more ergonomic position, allowing for greater range of motion and stability.

Shop The Collection: Barbells

The hex bar squat is an incredibly effective exercise for building strength and power and is often used as part of a leg workout routine. This exercise can help strengthen the muscles of the lower body, including the glutes, hamstrings, quadriceps, and calves.

CAP Barbell Olympic Trap Shrug Bar Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD

Benefits of Hex Bar Squats

Hex bar squats are a great way to increase overall strength and power. They target the same muscle groups as the traditional back squat, but they allow you to use a more upright torso position, which reduces stress on the spine and can help reduce the risk of injury.

This type of squat also puts less pressure on the knees, which makes it easier to maintain good form during the movement. Additionally, because you’re standing up in a more upright position, your core muscles are engaged during the exercise, helping to improve balance and stability.

In addition to the physical benefits, hex bar squats can also be a great way to boost your mental focus. Because this exercise requires you to maintain good posture and keep your core engaged throughout the movement, it helps you to stay focused on the task at hand and work on improving your technique.

How to Perform Hex Bar Squats Properly

Performing hex bar squats correctly is essential if you want to maximize the benefits of this exercise. Here are some tips to help you master the proper technique.

1. Start with the Right Foot Position

Before you start the exercise, make sure you have the right foot position. The feet should be shoulder-width apart and pointing slightly outward. You should also ensure that your toes are facing forward so that you can maintain a stable base throughout the squat.

2. Establish Your Base

Once you’ve set your feet, take a deep breath and brace your core. This will help you establish a stable base from which you can move. As you exhale, push your hips back and start to lower yourself into the squatting position.

3. Keep Your Core Engaged

During the descent, make sure you keep your core engaged and your spine in a neutral position. This will help you maintain good form and prevent you from arching your back, which is a common mistake people make when performing the hex bar squat.

4. Push Through Your Heels

As you come up from the squat, make sure you drive through your heels and keep your chest up. This will help you engage your glutes and ensure that you’re getting the most out of the exercise.

5. Breathe and Repeat

Don’t forget to breathe throughout the exercise. Inhale as you descend and exhale as you come up. Once you’ve completed one rep, take a moment to reset and then repeat.

Hex bar squats are an effective exercise for strengthening and toning the muscles of the lower body. Performing the exercise correctly is essential for maximizing its benefits and avoiding injury. By following the steps outlined above, you can make sure that you’re doing the hex bar squat properly and getting the most out of your workouts.