Barbell Low Bar Squat

Barbell Low Bar Squat


This exercise involves placing a barbell on the back of the shoulders, with a grip lower than the traditional high bar squat. The individual then performs a squatting motion, lowering their body until their thighs are parallel to the ground, and then standing back up. This exercise primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Barbell Low Bar Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on your upper back, just below your neck, and grip it with your hands slightly wider than shoulder-width apart.
  3. Take a deep breath and brace your core.
  4. Bend your knees and push your hips back as if you were sitting in a chair.
  5. Lower your body until your thighs are parallel to the ground.
  6. Push through your heels and stand back up, keeping your core tight and your back straight.
  7. Repeat for the desired number of reps.

Barbell Low Bar Squat Form & Visual

Barbell Low Bar Squat

Barbell Low Bar Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
  • Improves overall lower body stability and balance
  • Increases core strength and stability
  • Can improve mobility and flexibility in the hips and ankles
  • May help improve posture and reduce lower back pain
  • Can be a highly effective exercise for building overall strength and power

Barbell Low Bar Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Lower back
  • Abdominals

Barbell Low Bar Squat Variations & Alternatives