Squat with Chains

Performed with chains for accommodating resistance, this variation primarily targets your Quadriceps, with support from Adductors, Calves, Glutes, Hamstrings, Lower Back. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Adductors, Calves, Glutes, Hamstrings, Lower Back

How to perform Squat with Chains

Step 1. 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.
Step 2. 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.
Step 3. 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.
Step 4. 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.

Frequently asked questions

How do chains change the resistance profile of a squat?

Chains provide accommodating resistance by increasing the load as you stand up and the links lift off the floor. This matches the strength curve of the squat, making the movement hardest at the top where you are strongest.

What is the primary muscle group targeted by chain squats?

The exercise primarily targets the quadriceps, though the glutes and erectors provide significant support. The added instability of the swinging chains also increases demand on the core and stabilizing muscles throughout the lift.

What is a common mistake when setting up chains on a barbell?

A frequent error is allowing all chain links to remain off the floor at the bottom of the rep. At least a few links should stay grounded at the lowest point to ensure the weight transitions smoothly and the bar remains stable.

How should a beginner start using chains if they lack experience?

Beginners should first master the standard barbell back squat with consistent depth and bracing. Once proficient, start with light chains totaling no more than 10 to 15 percent of the total bar weight to adapt to the oscillating load.

What are the recommended sets and reps for developing explosive power?

For power development, perform 3 to 5 sets of 2 to 5 repetitions using 50 to 60 percent of your one-rep max plus chain weight. Focus on maximum concentric acceleration while maintaining control during the eccentric phase.

Sample sets & reps for Squat with Chains

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

All Fours Quad Stretch — stretch
Alternate Leg Diagonal Bound — other
Backward Drag — other
Bear Crawl Sled Drags — sled
Bench Jump — bodyweight

See all Quadriceps exercises →

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