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12 Great Squat Rack Exercises

Ritchie is big into his fitness and sports. He loves writing about how to keep healthy in a fun way!

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Looking to switch up your workout routine with some new, challenging moves? Or maybe you're just getting started and need some ideas for what exercises to do? Either way, a squat rack can be a great addition to your home gym.

Squat racks are versatile pieces of equipment that can be used for a variety of different exercises. Here are 12 squat rack exercises that you need to know:

1. Overhead Press

The Overhead Press is a great exercise for working the shoulders, triceps, and upper back. To do this exercise, start by standing in the middle of the squat rack with the barbell resting on your shoulders. Press the barbell overhead, then lower it back down to your shoulders. Repeat for 8-10 reps.

2. Front Squat

What's great about the front squat is that it works the quads, glutes, and core all at once. To do this exercise, start by placing the barbell on your shoulders in front of you. Squat down, then press back up to the starting position. Repeat for 8-10 reps.

3. Back Squat

The back squat is another great all-around exercise that works the quads, glutes, and core. To do this exercise, start by placing the barbell on your shoulders behind you. Squat down, then press back up to the starting position. Repeat for 8-10 reps.

4. Hang Clean

What we love about Hang Clean is that it works the entire body - all while building up those gains. To do this exercise, start by standing in front of the squat rack with the barbell at thigh level. Squat down and grab the barbell with an overhand grip, then explosively stand up and press the barbell overhead. Lower it back down to your shoulders and repeat for 8-10 reps.

5. Squat to Shoulder Press

This exercise is a great full-body move that works your legs, glutes, core, and shoulders. Start by standing in front of the squat rack with your feet shoulder-width apart. Grab a barbell with an overhand grip and hold it at shoulder level.

Lower into a squat position, then press through your heels to stand back up. As you stand, use the momentum to press the barbell overhead. Lower the barbell back down to shoulder level and repeat.

6. Overhead Squats

If you're looking for a move that will really challenge your balance and stability, overhead squats are the way to go. This exercise is great for working your quads, glutes, and shoulders all at the same time.

To do an overhead squat, start by placing a barbell on your shoulders, making sure that it is evenly balanced. From there, squat down until your thighs are parallel with the ground, and then press back up to the starting position.

7. Romanian Deadlifts

Romanian deadlifts are a great exercise for working the hamstrings, glutes and lower back. Start by standing in front of the squat rack with your feet shoulder-width apart. Grab a barbell with an overhand grip and hold it in front of your thighs.

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Keep your back straight, bend at the hips, and lower the barbell down your legs until you feel a stretch in your hamstrings. From there, reverse the motion and press the barbell back up to the starting position.

8. Clean and Press

This exercise is a great full-body move that works your legs, glutes, core, shoulders, and arms. Start by standing in front of the squat rack with your feet shoulder-width apart. Grab a barbell with an overhand grip and hold it at thigh level

Squat down and grab the barbell with an overhand grip, then explosively stand up and press the barbell overhead. Lower it back down to your shoulders and repeat for 8-10 reps.

9. Barbell Curls

One of the most popular exercises that can be done with a squat rack is barbell curls. This exercise works your biceps and is a great way to build upper body strength.

To do this exercise, stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands shoulder-width apart. Curl the barbell up to your chest, then slowly lower it back down to the starting position.

10. Seated Shoulder Press

The seated shoulder press is another great exercise that can be done with a squat rack. This exercise works your shoulders and helps to build upper body strength.

To do this exercise, sit on a bench with your back against the squat rack. Pick up the barbell with an overhand grip, hands shoulder-width apart, and press it overhead. Lower the barbell back to the starting position and repeat.

11. Tricep Extensions

Start by setting the barbell at a comfortable height for you. Then, grip the bar with your palms facing up and your hands shoulder-width apart. Slowly lower the bar behind your head, keeping your elbows close to your ears. Once the bar reaches your upper back, press it back up to the starting position.

12. Zercher Squat

This is where you squat while holding the bar in the crook of your elbow, known as the "Zercher" position. This exercise is great for working your quads, glutes, and core. If you're new to this exercise, start with a lighter weight until you get the form down.

20-Minute Squat Rack Workout

Here's how you can turn the squat rack into a full-body workout:

1. Clean and press - 8-10 reps

2. Romanian deadlifts - 8-10 reps

3. Squat to shoulder press - 8-10 reps

4. Hang clean - 8-10 reps

5. Curls - 10-12 reps

6. Seated shoulder press - 10-12 reps

7. Bent over rows - 10-12 reps

8. Good mornings - 10-12 reps

9. Overhead squats - 8-10 reps

10. Split squats - 8-10 reps per leg

After you've completed all of the exercises, rest for 1-2 minutes and then repeat the circuit 2-3 more times.

Final Thoughts

The squat rack is a versatile piece of equipment that can be used for a variety of different exercises. If you're looking to build strength and muscle, the squat rack is a great place to start. Just make sure to use proper form and technique when performing any of the exercises above.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Ritchie Hughie

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