7 Best Exercises You Can Do with a Squat Rack (Plus Sample Workout)

Squat racks are an essential tool for tackling all of your favorite lifts more safely. Here’s a look at the best exercises you can do with a squat rack, plus a sample workout routine for the next time you step inside the rack.

A squat rack is one of the most versatile—and useful—pieces of gym equipment you can own!

Yes, it’s on the bulkier side, large enough to take up a lot of space. But wait until you see all the many, many things you can do with it.

It’s got options for working literally every muscle in your body, and it’s a truly durable piece of equipment that will last you a lifetime.

In this article, we will take a look at the best exercises you can do with a rack and also include a sample workout.

Read on to find out why it’s worth investing in the best squat rack possible.

Let’s get started.

The Best Exercises You Can Do with a Squat Rack

Exercise #1: Back Squats

Of course, we have to start off this list by sharing the exercise that the squat rack was designed for: the squat.

Squats are the BEST lower body exercise around, because your body goes through a natural range of motion under a load heavy enough to build serious muscle.

Squats work your quads, hamstrings, glutes, and lower back, resulting in greater lower body power and a stronger core.

One of the best benefits of a squat rack is the ability to load up a barbell with a lot of weight and rack it at shoulder level.

That way, you don’t have to waste energy lifting it from the ground or a bench press cradle up to your shoulders (which demands a lot of strength, especially if you’re squatting close to your body weight). You just have to slide under the weight, get into the proper squat position, and you’re ready to lift!

See also: The Beginner’s Guide to Squat Racks (and How to Use Them Like a Pro)

Plus, a squat rack can double as somewhere to keep all your barbell plates neatly racked, so when the time comes to train, everything is within easy access.

You can add more and more weight to your squat until you’re working with the maximum load possible.

To perform this exercise:

• Set the support pins to just below shoulder height. Place the barbell onto the support, and add weight as desired.
• Lift the weight. Step under the barbell so it rests across the back of your shoulders—NEVER on your neck! Using the strength in your legs, lift the barbell off the rack.
• Assume the position. Step backwards to move the barbell away from the rack, giving yourself plenty of clearance. Spread your feet roughly shoulder width apart, with your toes pointed straight ahead. Straighten your back and lift your head.
• Squat. Descend under control, using the power in your quads, glutes, and hamstrings to keep your descent slow and steady. Never drop.
• Stop at 90-degrees. Once your knees reach a 90-degree angle and your thighs are parallel to the floor stop. (For trainees who struggle to reach this depth, consider using a squat wedge block to compensate for limited mobility.)
• Drive through your heels to push back up. Don’t explode upward, but keep your lift as controlled as the descent.
• Thrust at the top. Stop just before your knees lock out, but your legs are straight. Thrust your hips forward to engage your glutes.
• Repeat as desired.

Exercise #2: Overhead Press

The overhead press is a game-changer for anyone looking to build power in their shoulders. The action of pressing a barbell directly overhead engages all of the muscles in your shoulders, along with your arms, upper back, chest, and even your core.

You’ll find that it’s the best way to build shoulder power, and because you’re standing, it improves your balance and posture.

Working with a squat rack means you can keep the barbell racked at shoulder height, so there’s no need to add the extra lift to set up the exercise. All your strength can go right into that overhead press—no energy wasted!

To perform this exercise:

• Rack the barbell at shoulder height. You should be able to lift the bar from its cradle using only your legs. Load up with your desired weight.
• Unrack and assume the position. Grip the barbell firmly in front of your shoulders and use the strength in your shoulders and arms to hold it in place. Spread your legs slightly wider than shoulder width apart to adopt a solid stance. Keep your knees elastic and your spine straight.
• Push upward. Using the power in your shoulders, push the barbell straight up over your head. Keep it directly over the crown of your head—not too far forward or backward. Extend until your arms are straight, but stop just before your elbows lock out.
• Lower under control. Keep your movements controlled as you lower the weight as low as you safely can—between the level of your chin and your collarbones, whatever feels comfortable for your shoulder.
• Repeat as desired. 

Exercise #3: Bicep Curls

Gotta build those guns!

Bicep curls are the best biceps-building exercises around because they directly engage the muscles you’re targeting and force them to do all the work of lifting the weight.

There are many variations to work with—from preacher curls to hammer curls to isolation curls—but nothing can beat the standard two-handed barbell bicep curl for encouraging better muscle growth.

To perform this exercise:

• Rack the weight at roughly waist height. You should be able to lift the weight easily off the rack without using your arms or bending too far forward. Load up with the desired weight.
• Grip the weight and assume the position. Hold the barbell at roughly shoulder width (adapt your grip according to what feels comfortable for your shoulders, elbows, and wrists), lift the weight, and take three steps back to give yourself plenty of clearance between your body and the rack.
• Curl. Exhale as you curl the barbell up toward your chest. Avoid swinging or jerking your body, but keep your movements smooth and tightly controlled. Curl until your knuckles touch your chest.
• Inhale as you lower the barbell back down to your waist. DO NOT allow the barbell to drop, but control the descent (engaging your muscles in the eccentric phase).
• Pause at the bottom for a 1-count to negate any momentum and avoid swinging.
• Repeat as desired.

Exercise #4: Bench Press

That’s right: you can use the squat rack as a bench press!

Because of its adjustable pin support system, you can set the rack at the same height of your regular bench press, easy to use for everyone’s favorite chest exercise.

See also: 9 Things to Know Before Buying a Squat Rack (Buyer’s Guide)

This is a HUGE benefit for those with home gyms who have only limited space—you can replace your bulky bench press bench with a lighter, more mobile adjustable bench and use it with your squat rack to knock out those chest presses like a beast.

To perform this exercise:

• Set the squat rack supports to the correct height. Place the bench between the rack supports. Lie on your back and extend your arms. This will help you figure out how high the support pins should be placed. Set the pins to the correct height and rack the barbell in place. Load the weight as desired.
• Lie on your back, with the barbell directly over your head. Reach up and grip the barbell roughly beyond shoulder width apart, lift the barbell from its rack, and bring it to directly over your chest.
• Inhale as you lower the barbell under control toward your chest. Stop just before the barbell makes contact with your chest.
• Exhale as you press the barbell upward. Focus on using the chest muscles, though you’ll feel the engagement in your triceps, too. Keep your movements controlled and smooth.
• Stop just before your elbows lock out, with your arms at full extension. Hold for a 1-count before lowering once more.
• Repeat as desired. 

Exercise #5: Deadlifts

If you’re trying to build an ultra-powerful, uber-muscled back, nothing can beat deadlifts. Deadlifts engage your upper back as well as your core, developing that broad back and powerful spinal muscles that can endure the exertions of daily life.

Be warned: deadlifts isn’t the most beginner-friendly exercise. The chance of injury is high, especially if your form isn’t correct or you lift too heavy. But if you can master it, it’s guaranteed to build serious back power.

To perform this exercise:

• Set the support pins to the lowest setting (roughly ankle height), load the barbell, and add weight as desired.
• Stand with your feet spread roughly shoulder width apart, toes pointed straight forward. Bend your knees, hinge your hips backward, and reach down to grip the barbell.
• Squeeze your glutes, lower back, and upper back as you stand up straight. Keep the barbell close to your body throughout the movement. Thrust your hips forward slightly at the top of the movement to engage your glutes once more.
• Lower the weight slowly and under control, bending your knees and hinging your hips backward as you bend at the waist. Lower until the barbell is just about to touch the ground before lifting once more.
• Repeat as desired.

Exercise #6: Good Mornings

Good mornings focus entirely on your lower back, which makes them excellent to help you combat the lower back injuries and insufficiencies that plague so many lifters.

Spending more time training your lower back can strengthen the spinal muscles that keep your lower back resilient against injury.

To perform this exercise:

• Rack the barbell at shoulder height, loaded with the desired weight.
• Step under the barbell and rest it across the back of your shoulders (similar to back squat position). Lift it and take three steps backward until you’re clear of the rack.
• Keeping your legs as straight as possible, bend forward at the waist. Inhale as you descend. Lower until your torso is roughly parallel to the floor.
• Exhale as you rise back up to straight posture using the muscles in your lower back (and glutes).
• Pause at the top for a 1-count, then lower again.
• Repeat as desired.

Exercise #7: Hanging Leg Lifts

Never forget to train your core! It’s the muscles in your abs, obliques, and lower back that keep the upper and lower halves of your body working together in synchronicity and keeping everything stable.

Working your core will make you more resilient against injury and do wonders to burn the extra fat around your belly.

This particular exercise is great to do with a squat rack, and will help to target your lower and middle abdominals as well as your hips.

To perform this exercise:

• Grip the crossbar across the top of the squat rack so your body is hanging with all your weight on your hands.
• Without moving your upper body, bring your legs up in front of you, lifting them as high as you can. Keep your knees straight and try to avoid swinging as much as possible.
• Inhale as you lower your legs once more. Exhale on the lift.
• Repeat as desired.

Sample Full Body Squat Rack Workout

Time to put it all together into one killer full-body workout!

Make this workout a circuit, always moving between muscles, and you’ll get through it faster and more efficiently!

Circuit 1:

• Bench Press
• Back Squats
• Hanging Leg Lifts

Circuit 2:

• Deadlifts
• Overhead Press
• Good Mornings

Circuit 3:

• Bench Press
• Bicep Curls
• Back Squats

Perform each circuit without pausing between exercises, then pause for 60 seconds of rest at the end of the circuit.

Complete all three circuits, then rest for 2 minutes.

Complete thrice for a total of 9 circuits.

Squat Rack Exercises — FAQs

Can you do pull-ups on a squat rack?

You absolutely can! If you can do hanging leg raises by suspending yourself from the crossbar across the top of the squat rack, you can do pull-ups, too.

Some squat racks even come with built-in pull-up handles that will make it easier to train your upper back, shoulder, and biceps with this truly amazing bodyweight exercise.

Can you get big with just a squat rack?

The answer is a resounding YES!

As you’ve seen above, the squat rack can be adapted for so many different exercises, so you can train your entire body using the best resistance training exercises possible to pack on the pounds of muscle.

The sky is the limit with the number of exercises, workouts, and muscles worked with a squat rack.

The Bottom Line

If you’ve got limited space in your home gym, the squat rack is THE go-to piece of equipment to consider.

It can be utilized for just about every exercise (especially when paired with a movable, adjustable weight bench), and there are no moving parts to break or get damaged.

A squat rack is practical, sturdy, and incredibly versatile—everything you want and need in gym equipment!

More Squat Rack Guides

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Power Racks vs Squat Racks: Pros, Cons and Differences. Wondering what the differences are between a squat rack and power rack? Read on for a detailed look at the pros and cons of each.