Low-Bar Barbell Squat
- Level
- Intermediate
- Equipment
- Barbell, Squat Rack, Weight Plate
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Glutes Quadriceps Adductors Hamstrings Lower Back Abdominals Back
How to do it
- Set the bar in the rack at about mid-chest height and step under it.
- Place the bar on your rear delts, just below the spine of your shoulder blades.
- Grip the bar slightly wider than shoulder width, with wrists straight and elbows pulled back and up.
- Squeeze your shoulder blades together, stand up to unrack, and take two or three steps back.
- Set your feet about shoulder width apart with toes turned out slightly.
- Breathe in, brace your trunk, then push your hips back and bend your knees, leaning forward so the bar stays over mid-foot.
- Descend until your hip crease is just below the top of your knees.
- Drive up through the whole foot, raise hips and chest together, and lock out before your next breath and rep.
Common mistakes
- Rounding the lower back at the bottom.
- Letting the hips shoot up faster than the chest.
- Bending the wrists back to support the bar.
- Letting the knees collapse inward.
Safety
Set safety pins or straps just below your bottom position.
Widen your grip if shoulder mobility makes the bar position uncomfortable, rather than forcing it.
Practise bailing the bar backward safely before lifting heavy.
Tips
- Keep the bar over mid-foot throughout.
- Push your knees out in line with your toes.
- Raise your chest and hips at the same rate.
- Hold the bar into your back with your hands instead of resting it on your wrists.
Details
- Base movement
- Squat
- Load position
- On the back
- Legs
- Both
- Torso lean
- Leaning forward
- Grip width
- Shoulder-width
- Body position
- Standing
- Stance
- Shoulder-width
