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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Cluster
4 steps Updated 29/08/2026
Cluster is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Begin in a squatted position with your feet shoulder-width apart and a barbell on the floor in front of you. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Lift the barbell to a front rack position by performing a clean movement, explosively extending your hips and knees, shrugging your shoulders, and then catching the barbell at your shoulders with your elbows pointing forward. As you catch the barbell, simultaneously lower into a squat by bending your knees and hips until your thighs are lower than your knees.
- From the bottom of the squat, stand up straight by extending your knees.
- Lower the barbell back to the floor. Repeat the sequence for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Cluster
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