Most gym goers perform squats. Whether that’s for lower body strength, size or functionality, it provides a tried-and-tested, versatile way to build and target all angles of the legs. An uncommon, but effective squat variation, is squatting in what’s referred to as a ‘mixed rack’ position.

The term mixed rack means holding two weights asymmetrically. It can be performed with home gym equipment such as dumbbells or kettlebells. It adds a co-ordination and upper body element not usually seen with standard squats, as well as targeting the key leg muscles such as the quads, glutes, adductors, and calves.

Performing the mixed rack squat involves holding an object down by your side (suitcase position). The other weight is placed up on the front of the shoulder (front-rack position). Ensuring the weight is rested and stable, keep the chest up and the core engaged to ensure correct posture throughout the exercise.

You can use uneven weights to increase your core stability even further. Our model is demonstrating with an 8kg Kettlebell and a 12kg kettlebell. Alternatively, you can focus on using equal weights - such as a pair of 5kg Dumbbells.

How To Perform Mixed Rack Squats

Once you have your weights in position, and you are fully in control of the load, slowly lower down, keeping your knees over your toes, until you are imitating sitting on a chair. Then squeeze your glutes, driving through the heels and back up into a standing position, again remembering to keep the tension in your core.

This exercise can also be performed with one dumbbell or kettlebell in the suitcase position, and one in the overhead position, arm fully locked out. This changes the focus towards shoulder stability, strength, and endurance. This is called a mixed rack overhead squat.

You can also perform the exercise in a front-foot or rear-foot elevated variation, which will further challenge your stability. The front-foot elevated variant involves being in a split-stance position, your foot placed on a bumper plate. The rear-foot elevated variant uses a split squat stand - much easier to fit in a home gym than a Leg Press Machine!

Benefits of Mixed Rack Squats

Mixed rack squats have multiple benefits. They can improve core strength, co-ordination, grip strength, and balance.

Mix up your foot positioning and stance, and you can shift the exercise from a quad-dominant workout to a glute-dominant one.

Based on the positives it can bring to the body, why not give it a go?

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Dumbbells ; Equipment > Kettlebells ; Exercise Type > Strength