A squat rack is a sturdy steel frame with adjustable J-hooks that hold a loaded barbell at shoulder height. It is the foundation of lower-body strength training and supports back squats, front squats, overhead presses, and rack pulls. Many racks include safety spotter arms to catch the bar if a lift fails. A quality squat rack can support hundreds of pounds and should be anchored or weighed down for stability. It is essential for anyone serious about building leg strength, hip power, and overall muscle mass.