Target Muscle

    Glutes

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    LegsBarbell

    Barbell Low Bar Squat

    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. 1

      Stand with your feet shoulder-width apart and the barbell resting on your upper back.

    2. 2

      Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.

    3. 3

      Continue lowering until your thighs are parallel to the ground or slightly below.

    4. 4

      Pause for a moment, then push through your heels to return to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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