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Quadriceps · Advanced

Trap Bar Jump

Trap Bar Jump for power development focused on quadriceps.

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Trap Bar Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Trap Bar

Sets × reps

4 × 6

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand inside the trap bar and grip both handles evenly.
  2. 02Start with the bar still and the feet about hip width.
  3. 03Dip slightly, then jump by driving hard through the floor.
  4. 04Let the trap bar travel vertically without shrugging it upward.
  5. 05Land with soft knees, settle the bar, and reset before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Jump Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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