Barbell Low Bar Squat

Muscles worked

Setup

1. Set the barbell in the rack at mid-chest height.
2. Position the bar across the rear deltoids, just above the spine of the scapula, creating a 'shelf' with your back muscles.
3. Use a grip slightly wider than shoulder-width and pull your elbows back to tighten the upper back.
4. Step back and set your feet slightly wider than shoulder-width with toes pointed slightly outward.

How to do it

1. Take a deep breath into your abdomen, brace your core, and initiate the movement by hinging your hips back and bending your knees.
2. Lower yourself until your hip crease is just below the top of your knees, maintaining a more forward torso lean than a high bar squat.
3. Exhale forcefully as you drive through the mid-foot to return to the starting position, keeping your hips and chest rising at the same rate.
4. Maintain a controlled 2-3 second lowering phase and a powerful 1-second ascent.

Form checklist

• Keep the bar path vertically aligned over the middle of your foot throughout the rep.
• Prevent your knees from caving inward by actively pushing them out in the direction of your toes.
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the movement.
• Keep your gaze focused on a point 5-10 feet ahead on the floor to maintain neutral neck alignment.

Pro tips

• Try to 'bend the bar' over your shoulders to engage your lats and create a more rigid upper body for better force transfer.
• Focus on driving your traps back into the bar during the ascent to prevent your hips from rising faster than your chest.

Make it harder

• Add a 2-second pause at the bottom of the squat to eliminate momentum and increase hip drive strength.
• Implement a slow 5-second eccentric (lowering) phase to maximize time under tension and improve technical control.

Frequently asked

What muscles does the barbell low bar squat work?

The barbell low bar squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell low bar squat?

The barbell low bar squat uses barbell.

Is the barbell low bar squat good for beginners?

The barbell low bar squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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