Equipped Squat
BarbellStrength
No video available
The equipped squat is a barbell squat variation using supportive gear like knee wraps and a belt to enable heavier loads for maximal strength gains. It primarily targets the quads while engaging glutes, posterior thighs, and back as secondary muscles. Powerlifters and advanced strength athletes benefit most from this exercise to build explosive lower-body power and compete in equipped lifting divisions.
How to Perform Equipped Squat
- 1Set up the barbell in a squat rack at mid-chest height. Position your feet shoulder-width apart under the bar, toes slightly out.
- 2Duck under the bar, place it across your upper back (traps, not neck), and grip it slightly wider than shoulder-width with thumbs around the bar.
- 3Engage your core, lift your chest, and unrack the bar by straightening your legs and stepping back one step, feet flat.
- 4Take a big breath in, brace your core, and unlock your hips to initiate the descent while keeping your chest up and knees tracking over toes.
- 5Lower by pushing hips back and bending knees until your hip crease is at or below knee level (exhale slowly through the movement).
- 6Drive through your mid-foot to stand explosively, fully extending hips and knees (exhale forcefully at the top).
- 7Repeat for reps, then carefully rack the bar by stepping forward into the rack uprights.
- 8Key form tips: Maintain a neutral spine—avoid rounding or excessive forward lean; keep elbows down and back tight; descend under control to prevent knee cave-in. Common mistakes: Bouncing off the bottom, partial depth, or holding breath throughout.
