Squat with Chains

How to do the Squat with Chains

1. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Muscles worked

Role	Muscles
Primary	quads
Secondary	adductors, calves, glutes, hamstrings, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight

Easier than the Squat with Chains

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell Depth Jump Leap beginner · Other Equipment

Harder than the Squat with Chains

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Squat with Chains work?

The Squat with Chains primarily works the quads, with the adductors, calves, glutes, hamstrings, and lower back as secondary movers. Box Squat, Box Squat with Bands, and Reverse Band Box Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Squat with Chains?

A Barbell. Without a barbell, Alternate Leg Diagonal Bound, Double Leg Butt Kick, and Fast Skipping train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Squat with Chains suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Barbell Squat, and Depth Jump Leap and work up.

Where should the Squat with Chains go in a workout?

Early — the Squat with Chains is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Box Squat Barbell Box Squat with Bands Barbell Reverse Band Box Squat Barbell Reverse Band Power Squat Barbell Squat with Bands Barbell Box Squat with Chains Barbell