What Is a Rack Squat?
A rack squat is a weightlifting exercise designed to work the major muscle groups in the legs. It is performed using a barbell on a squat or power rack with the safety bars set in a high position.
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Primary and Secondary Muscles Worked
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Rack squats primarily work the quadriceps (thigh) muscles. Secondary muscles worked include the gluteus maximus (bottom), adducter magnus (inner thigh), and the soleus (calf).
Stabilizer Muscles Worked
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Rack squats also work stabilizer muscles including the hamstrings (back of thigh), gastrocnemius (calf), erector spinae (lower back), rectus abdominis (abdominal), and the obliques (outer abdominals).
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How to Do Rack Squats
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1. Start with the barbell on a lowered rack or positioned on the safety bars at the level at which you want to squat. 2.Standing with your feet shoulder-width apart, lower the bar across your shoulders with your back arched, hips bent, and thighs parallel or lower to the floor. 3. Maintaining your back's position, extend upward to normal squat starting position.
Repetitions
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To build muscle, perform three sets of six to eight reps. To tone muscle, perform three sets of 12 to 15 reps. Consult an expert for a workout plan to meet your personal goals.
Benefits
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Rack squats are designed to increase power and explosiveness. They are a good exercise to prepare the lower back for heavier full squat max lifts.
Differences from Regular Squats
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The main differences are starting position and safety bar position. The squatted starting position allows the lifter to work with heavier weights without having to "unrack" the weight from a higher position. The higher safety bars limit full squat range of motion and increase safety.
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