Hex bar squats vs barbell squats

Squats are one of the most fundamental exercises for building a strong lower body. They are often done with a barbell, but another option is the hex bar squat. This type of squat allows you to emphasize your glutes and hamstrings more, which can help increase your strength and power.

Not all gyms have a hex bar, also known as a trap bar, but if they do, you may not see it used often. However, you should add both exercises to your lower body workouts. 

Hex bar squats vs barbell squats

Barbells and dumbbells are not the only way to load a heavy squat. Yes, using a straight barbell is one option. However, a trap bar makes a great alternative if a barbell is out of the question or you lack access to heavy dumbbells. Or if the load on your spine is too much for you to handle.

Although both train similar muscles (quads, glutes, hamstring and calves), trap bar squats are more useful for grip training and rely heavily on glute and middle/upper back strength, while the quads and low back will be hit harder in the back squat. The shorter range of motion with trap bar squats also leads to limited knee and hip flexion compared to the back squat.

Hex bar squats

Also known as a trap bar, a hex bar is a strength-training tool that’s essentially a hexagon-shaped barbell. Instead of standing behind the bar, as you would with a straight bar, you’ll stand in the center of it.

And the weight plates will be positioned directly at your sides, rather than slightly in front of your body.

Most hex bars have two handle options–one level with the center of the weight plates and the other high handles raised slightly above them. You’ll use a neutral grip, with your palms facing one another, regardless of the handles you choose.

Benefits of hex bar squats

Less stress and load on the spine

A hex bar squat is less stressful on your lower back than a traditional barbell squat— you won’t be loading your spine with the barbell.

Easier to balance

The hexagonal design of the trap bar allows you to step inside the bar, which aligns the weight with your center of gravity and eliminates the need to balance the weight on your traps like you have to do with a barbell squat.

Improves grip strength

As you progress with hex bar squats by gradually increasing the weight you lift, your grip strength is continually challenged. The heavier the weight, the more resistance your grip muscles must overcome, leading to increased strength and endurance over time.

Hex bar squat

• Place your feet hip-width apart in the center of the hex bar and grip the handles.
• Hinge back and lower into a squat position with your thighs parallel to the floor and your chest upright.
• Push through your heels to stand up, fully extending your hips and knees,
• Repeat.

Barbell squats

Barbell squats—high bar squats and low bar squats—are classic exercises for building strength and muscle mass in the lower body, as well as developing core strength and stability.

There are several squat variations you can include in your workouts. A high bar back squat would place the load on your traps, a low bar back squat would place the load on your rear deltoids, and a front squat would place the load on your front deltoids.

A barbell squat can work your posterior chain muscles from the legs through to the glutes, abs, lower back, and upper back.

Benefits of barbell squats

Heavy load capacity

You can load the barbell with a heavier weight than you can do with dumbbells.

Can help with other lifts

Squats will help you with lifts such as deadlifts and the bench press as you increase your strength.

Engages large muscles

Barbell squats engage a number of large muscle groups to work together including quads, posterior chain, core and back

Barbell back squat

• Stand with your feet shoulder-width apart and the standard barbell resting on your traps.
• Your arms should make right angles as you grip the bar.
• Keeping your core tight, lower into squat position while keeping your upper body upright.
• When reaching the lower part of your squat, push through your heels and return to the starting position.
• Repeat.