Hex / Trap Bar / Cage Deadlifts / Squats
How to Do 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 Hamstrings, Lower Back And Quadriceps Exercises
Seated Lumbar Rotations / Chair Twists
Lunging / Lunge with Bicep Hammer Curls
Side / Lateral Shuffles / Hops / Skaters
Hex / Trap Bar / Cage Deadlifts / Squats Exercise Details
Muscles worked
Hex / Trap Bar / Cage Deadlifts / Squats targets hamstrings and lower back and quadriceps and also works abs. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Seated lumbar rotations / chair twists, lunging / lunge with bicep hammer curls and side / lateral shuffles / hops / skaters. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
