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Upper Legs · Barbell
Cluster
Cluster is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
How to do Cluster
- 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.
Form tips
- Use a controlled and explosive movement during the clean phase to effectively lift the barbell.
- Ensure a controlled descent of the barbell to the floor to prevent injury and maintain form.
- Maintain a slight bend in your knees when catching the barbell in the front rack position.
Cluster alternatives
More quads exercises
Cluster FAQ
What muscles does Cluster work?
Cluster mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves, upper back and shoulders work as secondary muscles.
What equipment do you need for Cluster?
You need a barbell.
How many sets and reps of Cluster should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cluster good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Cluster burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Cluster?
Other exercises for the quads include Bodyweight Pulse Forward Lunge, In and Out Squats Jump Bodyweight (2), Bodyweight Rear Lunge and Horizontal Leg Press Single Leg.
For developers
Use Cluster in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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