Hex bar jump

A compound exercise for the quads and glutes, with help from the calves, hamstrings. Equipment: trap bar.

Orbit

Drag to rotate

WorksQuadsGlutesCalvesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand in a light hex bar, holding the handles.
Dip and jump straight up
Land softly and reset each rep

Muscles worked

Hex bar jump: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves
Hamstrings

Equipment

Trap bar

Alternatives

Exercises that train the same main muscles. See all hex bar jump alternatives.

Box jumpPlyo box or step
Standing long jumpNo equipment
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Drop jumpPlyo box or step
Jump squatNo equipment

More quads exercises

Trap bar deadliftTrap bar
Front squatBarbell and Squat rack
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press
Goblet squatDumbbells

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