The squat rack is my favourite piece of equipment in the gym. Why? Because when time is of the essence, all you need is a trusty squat rack and a handful of exercises.  When I find myself coming home late from work I want to spend as little time in the gym as possible, but with maximum results. That’s why the squat rack is so great! Here are my top ten favourite squat rack exercises…

Squats

Muscles targeted– Gluteus Maximus, Hamstrings, Quadriceps

Front Squats

Muscles targeted– Gluteus Maximus, Hamstrings, Quadriceps

Both of these squats use your “Synergists” muscles

Synergists are muscles that contract to assist the primary target in executing a lift through a full range of motion. During the barbell front squat, the gluteus maximus, adductor magnus and soleus serve as synergists. The gluteus maximus is the largest muscle in the body and is located in the buttocks. The adductor magnus is located in the inner thigh and promotes a variety of movements of the hip. The soleus is located in the back of the leg below the knee. This muscle primarily regulates plantar flexion of the ankle.

Calf Raises

Muscles targeted– Calves

Deadlifts

Muscles targeted– Gluteus Maximus, Hamstrings, Quadriceps, Lower Back Muscles

Deficit Deadlifts

Muscles targeted– Gluteus Maximus, Hamstrings, Quadriceps, lower Back Muscles

What’s the difference?

Deficit Deadlifts are easier to complete compared to Deadlifts. To complete a Deficit Deadlift you have your knees slightly above the rest handles on the squat rack whilst standing on a weight. There is less movement on the hamstrings completing this exercise which in turn means that it is easier to complete compared to a standard deadlift.

Good Mornings

Muscles targeted– Gluteus Maximus, Hamstrings

Rack Pulls

Muscles targeted– Lower Back

Bent Over Rows

Muscles targeted– Back, Shoulder & Arm

Shrugs

Muscles targeted– Trapeziums

Clean and Press

Muscles targeted– Shoulders, Abdominals, Calves, Gluteus Maximus, Hamstrings, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps

What are your favourite squat rack exercises?