Squat with Chains
An intermediate compound powerlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Squat with Chains
- 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.
- 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.
- 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.
- 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
Alternatives to Squat with Chains
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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2
Reverse Band Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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3
Squat with Bands
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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4
Speed Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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5
Box Squat with Bands
An advanced compound powerlifting exercise that works the quads, using a barbell.
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6
Reverse Band Power Squat
An advanced compound powerlifting exercise that works the quads, using a barbell.
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7
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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8
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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9
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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10
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do squat with chains work?
Squat with Chains primarily works the quads. The inner thighs, calves, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for squat with chains?
Squat with Chains uses barbell.
Squat with Chains: is it suitable for beginners?
Squat with Chains is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of squat with chains?
Box Squat, Reverse Band Box Squat, Squat with Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my squat with chains reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; squat with chains can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Squat with Chains with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.