Back squat with chains

The back squat with chains hung from the bar ends, piling on the floor at the bottom and lifting off as you stand: another variable-resistance version for experienced lifters.

Squat family

Back squat with chains

Harder option

The back squat with chains hung from the bar ends, piling on the floor at the bottom and lifting off as you stand: another variable-resistance version for experienced lifters.

DemandHard

Equipment requiredA barbell + Other / check instructions

Muscle focusQuads · Glutes · Hamstrings · Adductors · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Hang a chain from each end of the bar so some links rest on the floor when standing.
Squat down under control as the chain piles up on the floor.
Drive up as the links lift off and the load grows.

Form cues

Keep the bar level as the chains swing.
Use less bar weight than usual.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Use a rack with safety bars set. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Ebben & Jensen 2002 · Traditional, chain and elastic band squats compared (JSCR) ↗
Shi 2022 · Variable resistance (bands and chains): systematic review and meta-analysis (PeerJ) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings, Adductors, Back.

Equipment

A barbell + Other / check instructions

Level

Advanced. See the easier and harder options above.

Similar moves

Box Squat with Chains demonstrated on the 3D figure

3D demoBox Squat with ChainsAdvanced · A barbell

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

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Questions people ask

What muscles does the Back squat with chains work?

Mainly the quads and glutes, with help from the hamstrings, adductors and back.

What equipment do I need for the Back squat with chains?

A barbell + Other / check instructions.

Is the Back squat with chains good for beginners?

It is an advanced move. Build up to it with the Bodyweight squat first.

What is an easier alternative to the Back squat with chains?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Back squat with chains harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.