The barbell low bar squat is a compound lower body exercise that targets the glutes, with significant involvement of the quadriceps, hamstrings, and calves. It is performed with a barbell positioned lower on the back (across the rear deltoids), requiring good technique, core stability, and hip mobility.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart and the barbell resting on your upper back.
2
Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
3
Continue lowering until your thighs are parallel to the ground or slightly below.
4
Pause for a moment, then push through your heels to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Create a tight upper back shelf by squeezing your shoulder blades together and positioning the bar on your rear deltoids.
•Use a wider grip on the bar if you lack the shoulder mobility for a close grip, but always keep the bar secure.
•Initiate the movement by pushing your hips back first, then bending the knees, to maintain the proper low-bar torso angle.
Common Mistakes
•Not pushing the hips back enough, which causes the knees to travel too far forward and reduces posterior chain loading.
•Losing the tight upper back position during the squat, allowing the bar to shift and the chest to collapse.
•Squatting with the torso too upright, as if performing a high bar squat, which creates an inefficient bar path.