Hex / Trap Bar / Cage Deadlifts / Squats
- Step inside of a Hex Bar / Cage. Keep your feet at shoulder width. Brace your core throughout the movement. Keeping your chest up, bend at the knees. Slowly, lower yourself until you are able to grab the handles of the Hex Bar.
- Begin the movement by engaging the hamstrings. Straighten the knees and hips simultaneously. Drive the hips forward at the top of the movement.
- Return to the starting position by bending at the knees and driving your hips back. Do not allow your hips to drop below your knees.
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Related exercises to discover
Walking on the Spot
Powerbag / Sandbag Lunges
Kettlebell Thruster / Squat to Clean to Overhead Press
Hex / trap bar / cage deadlifts / squats is a gym exercise that targets hamstrings and lower back and quadriceps and also works abs. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Walking on the spot, powerbag / sandbag lunges and kettlebell thruster / squat to clean to overhead press. Browse our free illustrated exercise directory for more exercises.
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Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
